Oh sugar – why must you taste so good? The sweet taste of sugar makes us want to eat more. This can lead to weight gain. In addition, sugary foods contribute to tooth decay and other health problems, plus they are low in nutrients. What a letdown!
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We all know that junk foods like cake, candy, ice cream, and cookies are high in sugar. However, there are healthy foods and drinks that are surprising sources. Let’s uncover where sugar is hiding, and find low sugar solutions that will help you eat well and spend less.
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It’s made from fruit so it seems healthy. While it does have vitamins, even 100% fruit juice is high in sugar. How much are we talking? One cup of orange juice contains a whopping 26 grams of sugar – that’s almost 7 packets (teaspoons) of sugar! 
 
The Low Sugar Solution: Eating a piece of fruit is a much better choice than drinking the juice because you also get filling fiber. If you love juice, try to limit yourself (and your kids) to ½ cup per day. If you love fruity flavors, try unsweetened flavored waters and seltzer, or add a squeeze of lemon or lime to your water. For even more tasty suggestions see: “5 Simple Drinks” 

Juice is not the worst offender when it comes to sugary drinks. Most sweetened drinks we buy have way too much sugar – much more than you would ever add yourself. Here are some scary examples:

• Bottled Coffee Drink :  9 1/2 ounce bottle = 124 grams of sugar = 31 packets
• Soft Drinks / Soda: 20 ounce bottle = 65 grams sugar = 16 packets
• Flavored Milk: 16 ounce Chocolate Milk = 54 grams sugar = 13 ½ packets
• Bottled Iced Tea: 16 ounce bottle = 48 grams sugar = 12 packets
• Sports Drinks: 16 ounce bottle = 28 grams sugar = 7 packets

 
The Low Sugar Solution: Make water your first choice for drinks. You can also buy and order drinks plain (i.e. black coffee, plain milk, and unsweetened tea). If you are craving sweet, add the sweetener yourself and taste as you go. Aim for just a few teaspoons (packets) of sugar or honey to start, and try to reduce your intake over time while your taste buds adjust. To flavor milk, add chopped fruit and blend into a fruit smoothie. Or, use 100% cocoa powder instead of chocolate syrup or drink mixes to make a healthier chocolate milk. 

Like fruit, milk and other dairy products have natural sugars. As a result, when dairy products like yogurt are flavored and sweetened the sugar content skyrockets. For example, a small container (6 ounces) of strawberry yogurt has 28 grams of sugar, which is like adding 7 teaspoons of sugar. 
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The Low Sugar Solution: Buying plain yogurt and adding fresh fruit such as ¼ cup of strawberries will help you save over 4 teaspoons of sugar, bringing your total down to just 10 grams! If you desire more sweetness, add a drizzle of fruit preserves or honey, or a sprinkle of brown sugar. Add vanilla extract or cinnamon for even more flavor without adding sugar.

One of the most shocking places that sugar shows up is in condiments and sauces that don’t even taste that sweet. Here’s the lowdown on the sugar content found in some popular brands:

• Barbecue Sauce: 2 Tbs = 15 grams sugar = 3.5 packets
• Spaghetti Sauce: ½ cups = 12 grams sugar = 3 packets
• Ketchup: 2 Tbs = 8 grams sugar = 2 packets

 
The Low Sugar Solution: Read food labels, paying close attention to “Added Sugar”, and choose brands that are the lowest in sugar. Perk up foods with herbs and spices like garlic, onion powder, and oregano, which are naturally sugar free. Use vinegar for dipping fries or fish sticks. Vinegar is also a great way to thin out ketchup or barbecue sauce so you can use less. Try other condiments like mustard, salsa, hummus, or tahini, which add flavor without a lot of sugar.   

​In addition to saving calories and improving your health, there is another major advantage to lowering sugar intake. You can actually save money too! For instance, ditching a daily 20 ounce bottle of cola will save you $13 dollars AND 1667 calories in just one week! Drinking water, making your own tea or coffee, and buying plain, unsweetened foods like yogurt and milk all add up to savings for your wallet and your waistline. 

If you have a picky young eater in your family, you are not alone. Children often resist eating healthy foods once they get a taste for sweets or fun foods like mac & cheese, pizza, or chicken nuggets. But, you CAN help them form healthy eating habits with a little patience! Here are four tips to help your picky eater eat well while you spend less.  

Everyone enjoys a little independence and the freedom to choose. This is especially true for young children who are just learning how to ask for what they need and want. By allowing your little ones to help you with meal planning and cooking, you give them confidence and teach them important life skills.

• Start in the store by letting your child pick out different fruits and vegetables to try. Use this MyPlate Grocery Store Bingo Game (PDF) to get them excited and to keep them occupied.
• Give them an easy task at mealtime, like washing the fruits or veggies, or setting the table. Remind them how important they are to the family and how much you appreciate their help.

​Here are some “make your own” meal ideas that kids love:

​It can be expensive to make meals that your child won’t eat – and frustrating too! So start by offering small amounts of new foods with foods they already enjoy. For example, serve chicken nuggets with carrot sticks – another finger food that can be fun.

​Or, try adding veggies in new ways. Cooked broccoli and cauliflower have a much milder flavor than the raw versions, and they can be blended into soups and mashed potatoes. This helps children get used to their taste. "Hiding" vegetables in other foods gives your child more nutrients, but it won't help them develop the healthy habit of choosing fruits and vegetables on their own. So, try not to rely on that trick all of the time. 

​Don’t be discouraged if your child refuses new foods. Research has shown that sometimes it takes 7-10 tries before a child will accept and learn to like a new food. Your patience will pay off.

​Feeding a family, even picky members, does not need to cost a lot. Fill your cart with items from our Budget Pantry, and check out our Grocery Shopping Blogs for more tips on making the most economical choices.

Last month we talked about the challenges of managing “Food Allergies on a Budget.” This month, we are discussing gluten. Similar to allergens, gluten is tricky to avoid. Read on to learn the basics of the gluten-free diet, and if it’s right for you.

​Gluten is a protein found in the grains; rye, most oats, barley, and wheat.

There’s a myth that eating a gluten-free diet leads to weight loss, or is healthier than other ways of eating. This isn’t necessarily true. Gluten-free products can be lower in fiber and other nutrients, and higher in sugar. In addition, specialty gluten-free foods, like breads and pizzas, generally cost twice as much as regular versions. For most of us who are trying to eat well while spending less, eating gluten-free may not be the best option. 

Unfortunately, if you are one of the 3 million people with celiac disease, then eating a gluten-free diet is essential. When someone with celiac disease eats gluten, it damages their digestive tract and leads to uncomfortable symptoms like bloating, cramps, diarrhea, mouth sores, irritability, anxiety, fatigue, and more. If you have any of these symptoms, please see your doctor so they can determine if you might have this autoimmune condition. 

Some people don’t actually have celiac disease, but they don’t feel well after eating gluten. This is called, “gluten intolerance.” If you have an intolerance, you are better off avoiding or severely limiting gluten (we’ll show you how as you keep reading).

The best way to avoid hidden gluten in foods is to choose unprocessed foods that don’t have extra sauces or additives. It’s also very important to read ingredient labels to be sure there are no gluten-containing ingredients. Here’s what to watch for in each of the groups:

• Grains – Gluten is mainly found in the grain group in rye, barley, and wheat. Most oats also contain gluten because they are processed with other grains. You can find “gluten-free oats,” but they tend to be more expensive. All types of wheat must be avoided including farro, durum, and spelt. Products made from wheat like bulgur, semolina, pasta, and couscous must also be avoided. Any foods made with wheat flour must also be eliminated. That long list of foods includes flour tortillas, cereals, gravies, crackers, soups, chowders, and baked goods such as breads, rolls, cakes, pies, and cookies.

• Protein – Fresh cuts of meat and fish, are all naturally gluten-free. Watch out for breaded cutlets and meats covered with gravy or fried in oil that has been used to cook other gluten-containing foods. Beans, tofu, nuts, and eggs are gluten-free and tend to be filling and budget-friendly options. 

• Vegetables – All vegetables are gluten-free. Watch out for frozen vegetables in sauce. These often have gluten ingredients to make them thick and creamy. It is safer to melt your own cheese or add your  own seasonings  over plain veggies.  

• Fruits – All fruits are gluten-free. Be aware of fruit pies or cobblers which have gluten in the crumb topping or crust.

• Dairy – Most plain and even flavored milks and yogurts do not have gluten. The same is true for the majority of fresh cheeses. But, occasionally they may contain additives. Be sure to read labels.

• Other – Condiments and dressings are especially hard to trust.  Many seasonings and sauces include malt which comes from barley. You will find this in malt vinegar and in some salad dressings. Soy sauce, BBQ sauce, and seasoning packets also often contain wheat. Again, be especially careful to read all labels to be safe and use your own spices whenever possible (see our Sodium Free Spice Blends). 

 
​Don't worry - there are lots of foods that are gluten-free.

​Check out our Gluten-Free Shopping List [PDF] for simple suggestions. 

​When you need a meal fast, it is helpful to have a few trusty ideas on hand. Be creative – eat breakfast meals for dinner and try foods in different ways. The following favorites offer inexpensive, quick bites for any time of day.

For More on Celiac and the Gluten-Free Diet:

• Find a list of Resources on Celiac Disease from the U.S. National Library of Medicine
• Explore Gluten-Free Foods from the Celiac Disease Foundation 
• Get tips on Label Reading from the Celiac Disease Foundation

For More Tips on Grocery Shopping on a Budget:

• 6 Ways to Save Money Grocery Shopping, and
• 5 Tips to Make Grocery Shopping Easier

Having food allergies is difficult for everyone! Add in the challenge of a limited budget, and it can feel overwhelming. We at SNAP4CT want to help. With a little planning, you can keep yourself, or your loved ones, safe and healthy, while still saving money.   

​There are 8 major food allergens. They include milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts (such as almonds, walnuts, pecans), peanuts, wheat, and soybeans. 

No matter what you are allergic to, it is important to minimize the risk of an allergic reaction by following these steps:

1. Read Ingredients Labels –  Always know what is in the food you are eating. Do this by reading the ingredients label on any packaged food you eat or drink. Food makers must alert consumers when any of the 8 major food allergens are included in a product. If the specific allergen isn’t actually listed in the ingredients list, you will find a warning at the bottom that says, “Contains…” (i.e.  Contains Wheat, Milk, and Soy.)
2. Prepare Food Yourself – It is always better to make your meals and snacks yourself from unprocessed foods that have few added ingredients. This ensures that no sneaky additives will make you sick.
3. Avoid Cross-Contamination of Allergens – Cross-contamination happens when one food mixes with another food by accident. This can occur in several ways. One common way is when you use a knife, cooking utensils, or cookware to prepare a food that contains allergens, and then don’t thoroughly clean that item before preparing a safe food. To eliminate this problem, use a special plate, pot and utensils when preparing food for the person with allergies. Buying a few plates and a set of utensils in a single color, or marking them “allergen free” will help you remember which ones to use.
4. Ask Questions – When eating away from home, you must be sure that what you are served is safe. Ask questions about how the food was prepared, what ingredients were used, and if you can have a dish modified so that it will be safe to eat.
5. Pack Safe Snacks – Always be prepared. Find a go-to treat that you know you can eat. Many fruits are safe and naturally portable making them a great base to a meal or snack away from home. Bananas, apples, oranges, pears, and grapes are all healthy choices. 

On that note, both fruits and vegetables are excellent options for anyone with food allergies. The proteins in foods are generally what cause a food allergy. Fruits and vegetables are naturally low in protein, which usually makes them a safe and healthy choice.  
 
In order to save money when buying fruits and vegetables, look at all the options - fresh, frozen, and canned. When buying frozen/canned fruits and vegetables, look for those without sauces or additives. 

If you must avoid dairy, it is important to look to alternatives fortified with the calcium and vitamin D needed for bone health. Unsweetened plant-based milks are an easy swap for cow’s milk.

• Soy or rice milks are available in most stores next to the cereal in shelf-stable boxes and in the dairy section.
• Almond, cashew, or coconut milks and yogurts are also available in the dairy section.

These dairy alternatives tend to cost more, so watch for sales and coupons to help make these options more affordable. [Find more money-saving shopping tips here.]
 
For more info see, Non-Dairy Sources of Calcium from MyPlate.

With so many kids dealing with life-threatening peanut allergies, it has become common for schools to ban peanuts and peanut butter. 

• Sunflower butter is a safe alternative to peanut butter. While it does cost more, a little spread can go a long way. Use it on celery sticks topped with raisins to make a kid-friendly snack, “Ants on a Log”.
• Sunflower seeds are the most economical of the seeds and they can serve as a healthy snack on their own or in a Trail Mix. 
• Try Roasted Chickpeas for a healthy snack that mimics the crunch of nuts. 

​The following meals and snacks are inexpensive, easy to make, and free from the 8 major allergens:

The following resources offer additional help:

• “What You Need to Know about Food Allergies” – from the FDA 
• Tips for Avoiding Your Allergen (PDF)  - from Food Allergy Research & Education (FARE) 

Watch for next month when we talk about Eating Gluten-Free on a Budget.