Editor’s note: This essay is part of Mississippi Today Ideas, a platform for thoughtful Mississippians to share their ideas about our state’s past, present and future. Opinions expressed in guest essays are the author’s own and do not necessarily represent those of Mississippi Today. You can read more about the section here.

Mississippi now has the unfortunate designation of having the fifth-highest grocery prices in the country, estimated at $291 per week. In addition, changes in the federal Supplemental Nutrition Assistance Program (SNAP) could reportedly increase costs and red tape, jeopardizing food assistance for 1 in 8 Mississippians.

As a longtime children’s pastor in Jackson and founder and chief executive officer of My Health My Mississippi, I hear from a lot of people who are struggling to put healthy food on the table. Those in rural areas with food deserts are among the hardest hit because discount and corner stores often promote unhealthy options like snacks, processed meats or packaged “meals” that can appear less expensive.

I have a solution that can help my fellow Mississippians save money, prevent and reverse some chronic diseases and even lose excess pounds. As a Physician Committee for Responsible Medicine Food for Life instructor offering virtual and in-person classes, I teach participants how switching to a whole food, plant-based diet can trim their waists and their grocery bills. When they learn how to do this, many are amazed. 

 I show people how to buy inexpensive, healthy, plant-based staples in bulk – even at dollar and discount stores – and turn them into a variety of tasty meals. 

For example, a large bag of generic oats can be used for a hot breakfast entrée that can be topped with canned fruit packed in juice, but it does triple duty when you also use it for the binder in a delicious bean burger, and as the base for healthy oatmeal cookies.

Moving onto dinner entrees, I often make an easy, gut-friendly black bean chili full of salt-free canned beans and tomatoes. It can be served as is with crackers one day, over brown rice with canned corn another and as tacos in corn tortillas a third time. It’s the same black bean chili, but its versatility allows leftovers to taste like brand-new meals. 

But the benefits don’t stop there.

Obesity and overweight have become chronic health problems in the United States. Data shows in Mississippi, some 40% of adults are obese. New research published in JAMA estimates that by 2035, nearly 47% of the U.S. population will also be in that category. 

Science supports that eating a whole food, plant-based diet can help people shed weight and reverse or prevent many diseases. 

Once they learn a few tips and tricks, my Food for Life students overwhelmingly find that switching to a whole food, plant-based diet is a simpler way of eating that’s better for their health and their wallet. 

And taste does not have to be sacrificed. 

Here in the South, I know how seriously people take their macaroni and cheese. A skeptical gentleman recently attended one of my live cooking classes in Jackson. I was thrilled when he tried my stove-top mac and “cheese” and deemed it the best he’d had in his life.

My recipe is made with russet potatoes, carrots, cashews and nutritional yeast. It costs less than $1.50 per serving and I contend it stands up to any artery-clogging, dairy-based macaroni and cheese. 

Charles Smith, a Food for Life instructor based in Jackson, retired from the insurance industry after 45 years and has served with his wife, Gail, as children’s pastors at New Horizon Church International for more than 35 years. He is the author of “7 Steps to Raising Amazing Children” and the founder of My Health My Mississippi, LLC. Inspired by his mother’s passing at age 58 due to obesity-related health issues, Charles committed to better nutrition. Over 20 years ago, during a month-long church fast without meat, he experienced renewed energy and embraced a plant-based lifestyle. Today, he is dedicated to educating and empowering others to live healthier, plant-based lives.