Our series, Good Food for All, examines the barriers to putting healthy food on the table and what is being done to help.
If there is anything the COVID-19 pandemic has taught us, it is that we can’t talk about food justice without talking about race, socioeconomic status and access. It is a privilege—not afforded to all—to have access to the nutrition variables that are needed to express optimal health. Putting balanced meals on the table each day is a luxury, but it should not be.
The roots of the systemic inequities run deep, and a growing pool of research directly correlates the inverse relationship between income and health issues: as income decreases, health issues increase. Research from 2018 noted that 89% of deaths in the U.S. could be attributed to noncommunicable diseases, with cardiovascular disease at the top of the list. Nutrition is a modifiable factor; however, so many people living in the U.S. face unjust barriers when it comes to consistently accessing safe, affordable and nutritious foods. Many of these barriers go past simply “following a healthy diet.” For example, one needs to have safe and affordable housing with a functioning kitchen as well as the tools and time to prepare nourishing meals that support health.
6 dinner plates on grey background Credit: Leslie Grow
Creativity is needed to put a cost-conscious nourishing meal on the table. Complementing a ready-to-eat meal with a fresh side can help reduce time in the kitchen. Preparing meals from a mix of ingredients, including fresh, frozen, dried, canned and jarred, can have a significant impact on both the price and nutrition profile of a meal.
Working with many low-income families has taught me the realities of putting food on the table that is healthy, tastes good, isn’t time-prohibitive and is affordable. Checking off all those boxes is not an easy task—as you’ll see here. We break down some of the common go-to meals clients eat, along with cost-conscious homemade options I often suggest.
Meal #1: Banquet Salisbury Steak Deep Dish Pot Pie
For those who are strapped for cash, inexpensive frozen meals like this potpie seem like an economical way to fill a belly. They tend to be priced significantly lower than freshly prepared ones, but are notorious offenders for serving up higher-than-recommended amounts of fat and sodium per serving.
Cost/serving: $1.10
Nutrition:
Calories: 410
Protein: 8g
Sat Fat: 8g
Sodium: 860mg
Carbs: 45g
Dietary fiber: 3g
Total sugars: 4g
Prep time: 4-5 minutes
Meal #2: McDonald’s McDouble
The vast majority of fast food is made with ultra-processed ingredients—specifically refined grains, added sugars, synthetic fats and salt. Contrary to popular belief, these meals are not satiating. BIPOC communities have a disproportionate concentration of retailers selling fast and processed foods. The presence of these eateries is directly linked to the higher rates of chronic disease that they experience.
Cost/serving: $1.39
Calories: 400
Sat Fat: 9g
Sodium: 920mg
Carbohydrate: 33g
Dietary fiber: 2g
Total sugars: 7g
Protein: 22g
Prep time: None
Trinidadian Pelau with Chicken Credit: Leslie Grow | Trinidadian Pelau with Chicken
Meal #3: Homemade Trinidadian Pelau
Pelau is a hearty dish that can be prepared in big batches and enjoyed over time.
Cost/serving: $1.34
Calories: 646
Protein: 28g
Sodium: 752mg
Carbohydrate: 74g
Dietary fiber: 7g
Total sugars: 13g
Total time: 35 minutes
Tuna Casserole with Peas Credit: Leslie Grow | Tuna Casserole with Peas
Meal #4: Homemade Tuna Casserole
Cooking at home requires kitchen tools, a working stove and oven, a functional fridge and freezer, as well as cooking skills and time. To create a nutritious meal, basic health literacy is also required. All pretty big hurdles. A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make, though it takes some time to prepare.
Cost/serving: $1.61
Calories: 474
Protein: 30g
Sat Fat: 5g
Sodium: 728mg
Carbohydrate: 61g
Dietary fiber: 5g
Veggie Grilled Cheese with Tomato Soup Credit: Leslie Grow | Veggie Grilled Cheese with Tomato Soup
Meal #5: Homemade Veggie Grilled Cheese with Tomato Soup
Adding veggies to a classic sandwich—in this case, broccoli, zucchini and red bell pepper—boosts the nutrient-density of the meal. Many families worry that this will result in food refusal and waste, so I recommend starting with one that is already accepted in a small quantity and branching out. It’s about balancing the familiar with something new. The people I work with often need to keep per-serving costs around $1—so while this may be more nutritious than some other options, it’s more expensive and is high in sodium from the canned soup.
Cost/serving: $1.88
Calories: 472
Protein: 17g
Sat Fat: 11g
Sodium: 1,075mg
Carbohydrate: 55g
Total sugars: 19g
Total time: 25 minutes
Cost per serving is based on average nationwide prices as of January 2021.
6 dinner plates on grey background Credit: Leslie Grow
6 dinner plates on grey background
Credit: Leslie Grow
Trinidadian Pelau with Chicken Credit: Leslie Grow | Trinidadian Pelau with Chicken
Trinidadian Pelau with Chicken
Credit: Leslie Grow | Trinidadian Pelau with Chicken
Tuna Casserole with Peas Credit: Leslie Grow | Tuna Casserole with Peas
Tuna Casserole with Peas
Credit: Leslie Grow | Tuna Casserole with Peas
Veggie Grilled Cheese with Tomato Soup Credit: Leslie Grow | Veggie Grilled Cheese with Tomato Soup
Veggie Grilled Cheese with Tomato Soup
Credit: Leslie Grow | Veggie Grilled Cheese with Tomato Soup
