In an era where the US economy is facing challenges and inflation is on the rise, dollar stores like Dollar General are experiencing a surge in popularity. But is it truly possible to maintain a healthy diet while shopping at Dollar General? This article explores the availability of healthy food options at Dollar General, providing insights into making nutritious choices without breaking the bank.
Dispelling Misconceptions and Embracing Accessibility
Many believe that eating healthy requires shopping at expensive health food stores or having access to retailers like Aldi, Costco, Trader Joe’s, or Whole Foods. However, this isn't always the case. You don’t need to shop at expensive health food stores to buy real food. And you don’t always need an Aldi, Costco, Trader Joe’s or Whole Foods to eat simple whole food on a budget. For individuals in rural areas where Dollar General might be the only accessible grocery store within a reasonable distance, or for those with limited transportation options, eating well is still achievable. Nearly everyone, at any stage, can find something good to eat at Dollar General.
It's also a misconception that fresh produce is inherently healthier than frozen. In reality, frozen produce can be just as nutritious, if not more so. Frozen produce is as nutritious as fresh produce. When comparing frozen and canned produce, frozen options are generally preferable due to the added salt often found in canned goods.
Supplementing Resources and Making Informed Choices
If you live in a rural area, you might not have a Whole Foods or Trader Joes, or even a Walmart. But you may have other resources around you that help you eat well. Maybe you have local produce farms, or you have a big yard for a garden (here’s why you should or should NOT grow your own garden). Maybe you have homesteading neighbors or friends who raise chickens for eggs and meat, hunting, raising cows or goats for milk, etc. Dollar General typically targets communities without a lot of other resources, so think about how you can use it to supplement your existing options.
While Dollar General offers a variety of foods, including a significant amount of junk food, it also provides the ingredients necessary for preparing homemade meals. Keep in mind that there is a lot of junk food at Dollar General. Of course there is. You can also buy junk food at Kroger and Walmart. But Dollar General also carries the ingredients to make homemade, from-scratch cookies, so you still have a choice. The key is to focus on simple, whole foods and ignore the less nutritious options. Keep it simple. Buy what you want. Ignore the rest.
Read also: Healthy food access with Highmark Wholecare explained.
Competitive Pricing and Staple Foods
Dollar General offers competitive prices on a variety of foods. It has all the staples you need without inflated prices, so depending on what grocery stores you have around you, it’s worth a price check. The availability and pricing of specific items may vary depending on location, making it worthwhile to compare prices with other nearby grocery stores.
Healthy Food Options at Dollar General
Dollar General provides a range of whole foods that can form the basis of a healthy diet. This list is based on my local Dollar General and their prices. Here are some examples:
- Canned Foods: Canned foods provide a great, low-cost way to meet your nutritional needs. Low-sodium canned vegetables and fruits are excellent options, providing essential vitamins and minerals. Just remember to buy low-sodium options when available or drain and rinse the contents to reduce sodium.
- Dried Beans: Beans are a great, low-cost source of lean protein. Dried beans are a versatile and affordable source of protein and fiber. Add some to a salad, soup, chili, quesadilla or pasta.
- Whole Grains: Oatmeal, whole-grain cereal and whole-grain crackers are all foods you can find at a dollar store. Whole grains like oatmeal and whole-wheat bread offer sustained energy and essential nutrients. Some stores also carry 100 percent whole-wheat bread, tortillas or whole-grain pasta.
- Frozen Produce: Frozen produce is as nutritious as fresh produce. Frozen fruits and vegetables are convenient and retain their nutritional value. Add frozen vegetables to a main dish, or season frozen vegetables with herbs and spices to serve as a side dish.
- Nuts: Nuts are a great source of healthy fats. Nuts provide healthy fats and protein, making them a satisfying snack. Enjoy some as a snack or add to oatmeal or a salad. The healthiest snack options available at Dollar General are found in their nut section.
- Spices: Adding spices to your food is one of the cheapest and most convenient ways to make your meals healthier. Dollar General offers a wide selection of spices at discounted prices. Dollar General provides a lot of the same food at a discounted price. Spices have a variety of micronutrients and typically last months-to-years. Herbs and Spices: Cooking with herbs and spices adds flavor and increases the health benefits of food. Try adding paprika, red or black pepper, turmeric, garlic, oregano or cinnamon in your dishes.
Sample Healthy Meal Plan from Dollar General
To illustrate how to create a healthy meal plan using products from Dollar General, consider the following example:
- Base of Meals: For those on a budget, the sardines are clearly the best option. If you’re shopping for a week’s worth of food at Dollar General, we recommend that you use dried beans and rice as the base for most of your meals.
- Dinner: Small serving of beans and rice and chili powder, with a side of green beans doused with olive oil.
The Importance of a Balanced Diet
Eating well-balanced meals with lots of colorful fruits and veggies, whole grains and a limited amount of sugar, sodium and saturated fat is essential for healthy aging and may also reduce one’s risk of developing dementia. A diet rich in plant-based foods such as fruits, vegetables, whole grains, legumes, seeds, and nuts is highly beneficial.
Three Bean Salad Recipe
Here’s a simple and nutritious recipe using ingredients you can find at Dollar General:
Read also: Healthy Eating on the Run
Easy Three Bean Salad
- Ingredients:
- Canned beans (rinse and drain)
- Onion
- Red bell pepper
- Italian dressing
- Instructions:
- Rinse and drain beans.
- Put in a large bowl with onion and red bell pepper. Feel free to get creative and use the beans that you have on hand or add any of your favorite veggies to give this dish a different spin. Some options include diced cucumber, snacking tomatoes and diced avocado. You can also try diced jalapeño for some added zing.
- Add Italian dressing and toss to mix.
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