A common complaint I hear is that eating healthy costs too much. And in these uncertain economic times people tend to put their healthy eating habits on the back burner to allocate more money for other necessities (or luxuries).
It’s true, eating healthy can be expensive, but not if you know how and what to shop for. Here’s a few tips to lower those groceries bills while improving your diet and health.
Eating Healthy On A Budget
First of all, let’s take a look at the foods you are eating. Roughly half your plate should contain vegetables, a quarter should contain a protein source such as lean meat, beans and/or eggs and the other quarter should consist of whole grains. In between meals grab a healthy snack such as a piece of fruit, yogurt cup, unsalted popcorn and nuts, instead of chips or sugary snacks. Highly processed foods don’t fill you up and don’t pass on much if any nutrients, thus you eat more of them and spend more money on them.
You’ve heard over and over that you should eat more vegetables and fruits everyday for their positive health impacts. But these two food sources also keep you feeling fuller longer – thus you eat less food and spend less money on food. Vegetables and fruits are both high in fiber, which slows gastric emptying and keeps you feeling full longer and they are both water-rich foods. The water in these types of foods adds density which helps create that “full” feeling, without the calories. Learn more about low-calorie foods that fill.
Also keep fruits and vegetables in plain sight, on the counter or out in the open in the fridge, as a constant reminder to be eating these types of foods.
How To Shop Healthy On A Budget
You don’t have to spend an arm and a leg to get quality, healthy foods from the supermarket, in fact some of the healthiest foods are the cheapest. For example, good ol’ fashioned beans cost next to nothing and are a great high fiber addition to any meal. Keep these tips in mind next time you’re at the store:
- Whole chickens are a cost effective choice. They might be a little more work, but may be worth the savings
- Canned salmon or tuna are cheap and nutritious. Eat fish about twice a week.
- Try meatless meals to save money. Use eggs and beans to get your protein in some of your meals.
- Make a healthy homemade pizza. Pile on the veggies and add some lean chicken or a little lean beef.
- Buy your fruits and vegetables in season to cut costs.
- Buy cheaper store brands.
- Check out your local farmer markets. They typically offer fresh, local produce at a discounted price.
- Compare prices. Try doing this next time you are at the store and you might be surprised at how much money you save. Then use what you learned every time you go to the store. The savings will add up!
Not only does eating healthy, cheap meals save you money today, but an often overlooked savings is the money you might spend in future healthcare costs. Four of America’s biggest killers including heart and cardiovascular disease, cancer and diabetes may possibly be prevented through a proper diet.
Eat smart and shop smart and you will save money while improving your health!
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