How to Eat Healthy on a Budget

Eating Healthy on a Budget

While it seems hard enough to eat healthy these days with all we have scheduled on a day to day basis, the additional challenge that living on a budget poses can be a real hurdle for those watching both their calories and their wallets. In an age where the economy is pushing the price of food up, and nearly one-third of the U.S. population is obese, here are some tips to help you avoid becoming a statistic:
- Set aside a small portion of your day, once a week, to meal planning. While this sounds like a daunting task, it will definitely save you money while providing structure. I am by no means suggesting that once you plan to have chicken on Wednesday that it’s set in stone, but you will approach the market with a game plan, cutting out impulse buys. Fleshing out (pun intended) a meal plan for the week will allow you to plan for a night or two of leftovers which will really cut down what may have previously become a science experiment in your fridge when forgotten about.
- Never food shop on an empty stomach! You’ve heard this time and time again, yet we all do it once in a while. If you are in a pinch to pick up some necessities and didn’t have time to eat first, at least put some gum in your mouth. Chewing gum will give you some satisfaction until you have safely emerged from the store, leaving those 2-for-1 candy deals back in aisle 6.
- Use the sale circulars and in-store specials to your advantage, but don’t buy something just because it’s a ‘good deal’. Peruse the fliers in order to hone in on items you normally use, or to find a generic replacement for a common item such as peanut butter, milk, breads and cereals, and so on. Now is not the time to buy the newest frozen pizza you’ve been wanting to try; you’re on a budget! Furthermore, you don’t need the preservatives and fillers in a frozen item when you can make a healthier, lower-sodium homemade version for a mere fraction of the cost.
- Buy in bulk when you can, and steer clear of the pre-packaged convenience sizes. While having a large selection of 100 calorie snacks pre-packaged for us is convenient, you get more bang for your buck by buying that larger, full box of wheat thins, rather than getting six small pouches of them. Reach for the full size box that typically costs nearly the same, and zip lock your own 100 calorie bags. You’ll save money and still be in control of your portions.
- Know your supermarket. Stores traditionally place the sale items around the outside of the aisles with the name brand, more expensive items being on the shelves at eye level. Take a few seconds to consider a generic version which will offer the same nutritional value, putting less of a dent in your wallet.
- Eliminate (or drastically reduce) your juice and soda intake. By cutting these costly items from your grocery list, you’ll see the savings add up. Opting to drink water instead of soft drinks, sports drinks, juices and soda will make a real difference in your sugar intake and give you more energy in the long run.
- Cook enough for two meals and freeze the extra servings for a later date. The key here is to date the item you’re putting in the freezer and to not forget about it! This is where your meal plan will save you from having to remember it’s there.
- Shop the fresh fruits and veggies, but stick with the ‘traditional colors’. While buying an heirloom tomato or a yellow pepper seems attractive, don’t get caught up in it. These items are expensive and offer no additional nutrition than their traditional counterparts. Buy the green pepper; it’s just as good for you and costs significantly less.
- Don’t buy prepared/pre-cut veggies. You can buy the same head of lettuce for less than the cost of a bag of chopped lettuce, while also getting more. Standing at the counter for a few minutes chopping greens is a form of exercise too!
While it can seem overwhelming to want to lose or maintain weight while simultaneously on a budget, it doesn’t have to be. Taking just a few minutes out of your week to consider your eating habits, plan some healthy meals and compose a grocery list will be well worth it.
Stay tuned for some great healthy pizza recipes and how to watch what you eat by grilling this summer!