Eating Healthy on a Budget
If you browse the self-help section of any bookstore, you will likely
see that two of the most prominent topics are weight loss and money!
Since today’s economy is pretty lame, it’s easy to understand if you’re
wondering how you can eat healthy on a budget. Here are a few tips for
saving money AND eating RIGHT so you keep both your waistline and wallet
slimmer than ever:
• Shop local and buy seasonal foods. Local and seasonal fruits and vegetables don’t travel as far as their
counterparts, taste better and cost less. This is a win-win-win!
Seasonal organic produce is usually the same price as regular produce
that’s not in season. There are plenty of reasons why you should eat local, so scour your local farmer’s market and grocery store
for the best deals.
• Shop bulk bins, perimeters and frozen foods aisles. Some health food stores have bulk bins where you can bag your own beans,
grains and nuts for less money than if you were to buy them bagged. If
you shop the perimeters of the grocery store you can also save money by
buying more fruits and vegetables than costly packaged foods (they’re
costly at the register AND overall in their effect on your health!).
Frozen produce is another good option since it’s usually cheap or on
sale, and many are flash frozen in their peak so that they maintain all
their nutrients. This is a great way to make sure you're stocked on the essential foods you should buy organic.
•
Plan ahead.If you spend time planning BEFORE you go grocery shopping, you’re more
likely to save on groceries. Planning out your meals ahead of time
prevents you from buying extra items you already have available at home,
while sticking to a plan keeps you from getting overwhelmed at the
market and buying everything in site (also a good tip: eat BEFORE you
shop!). Try planning to cook large meals on the weekends and freezing
leftovers for lunches and meals throughout the week!
Plan ahead.If you spend time planning BEFORE you go grocery shopping, you’re more
likely to save on groceries. Planning out your meals ahead of time
prevents you from buying extra items you already have available at home,
while sticking to a plan keeps you from getting overwhelmed at the
market and buying everything in site (also a good tip: eat BEFORE you
shop!). Try planning to cook large meals on the weekends and freezing
leftovers for lunches and meals throughout the week!• Stock up on nutritious staples. Keep a stash of healthy meal basics such as whole grains, beans and
canned tomatoes so that you always have the essentials around in case
you’re in a hurry – this way you don’t feel forced to eat out if you did
not plan a meal ahead of time. These food staples also happen to be less
expensive and HEALTHIER than packaged or frozen meals.
•
Give up fatty and unhealthy extras. While soda, chips and cookies, have a special place in my heart, they also have a hand in our fat pants, and frankly, we don’t need ‘em! Ditch the soda and sugary drinks and get your water intake in check. Substitute salty foods with something lower in sodium, such as switching whole wheat crackers for chips. Applesauce can make a great substitute for oil when baking.
Give up fatty and unhealthy extras. While soda, chips and cookies, have a special place in my heart, they also have a hand in our fat pants, and frankly, we don’t need ‘em! Ditch the soda and sugary drinks and get your water intake in check. Substitute salty foods with something lower in sodium, such as switching whole wheat crackers for chips. Applesauce can make a great substitute for oil when baking.• Grow and make your own. You can start your own vegetable garden
or simply grow herbs if you don’t have a backyard or enough room. Also,
learning to make your own restaurant favorites saves money and
calories!
• Ditch the ego and embrace your wallet. Being
frugal is the new black, so don’t hesitate to clip coupons, shop at
warehouses (you can split membership costs with a friend), bring your
own healthy snacks to the movies, follow sales, and buy generic versions
of your favorite staples.
Additional Resources:
• U.S. Department of Agriculture – Recipes and Tips for Healthy, Thrifty Meals
• The International Journal of Behavioral Nutrition and Physical Activity – “Dietary and physical activity behaviors among adults successful at weight loss maintenance”
Articles and References
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