The freezer section is perhaps the best place to find inexpensive, healthy alternatives

When children go back to school, families return to their normal daily routine. For many parents, this means having to cook dinner in the evening.

WCPO 9 consumer reporter Taylor Nimmo met with a local nutritionist to get some suggestions for preparing healthy meals that don’t cost the earth.

Dr. Jennifer Wittwer of Christ Hospital has some ideas to help you plan healthy dinners for the entire week – and save some money in the process.

“I strongly recommend that families base their meals on vegetables,” Wittwer said. “It’s high in fiber and colorful, which means it contains lots of vitamins and minerals.”

Wittwer said for an ideal balanced and healthy meal, try to fill half your plate with vegetables and then add lean protein and whole grains. She said vegetables and other healthy options don’t have to be expensive.

“Frozen vegetables are a great way to get vegetables cheaply, and they last a long time, whereas some fresh vegetables spoil quickly,” said Wittwer. “Frozen vegetables are a wonderful alternative.”

According to Wittwer, when the schedule gets full again, healthy eating often takes a back seat. That’s why she recommends planning ahead.

“If families have the option to cook in a crock pot, crock pots are an excellent option for preparing large batches of meals that can be frozen and then easily distributed throughout the week,” she said.

She said that preparing large quantities of food throughout the week can save both time and money.

“This also applies to good protein sources, so prepare your protein in advance, for example by freezing it or storing it in a large bowl,” she said.

For example, you can cook a large batch of chicken and then combine it with different vegetables or other side dishes to add some variety.

“And then you just cook it and can add different spices or toppings throughout the week to make it a little more varied,” Wittwer said.

Wittwer says it’s important to prioritize nutrition, even when working on a limited budget.

“So you might be paying for it in other ways in the future,” she said. “We are what we eat, and if you don’t pay for it up front with good food options, sometimes that can impact your health later.”

Wittwer said planning and preparing meals in advance not only helps preserve nutritional value, but also helps with ordering takeout when things are busy, which also saves money.

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