Have you ever thought or said: "I would love to eat healthy but it's too expensive."? Here's some information and tips to help you accomplish your goal of eating healthy without breaking the bank.
How can I eat healthy without spending a fortune? This is one of the main questions I face almost every time I have a conversation about eating well. You may find yourself on the cross street of wanting to live a healthier lifestyle but not able to afford it. In fact, a survey conducted by the International Food Information Council found that on average, Americans consume fewer fruits and vegetables than what they feel was recommended by experts due to their cost and lack of access.
During my food chats, many people express that one of their main concerns about eating healthy is the cost. Some are fully convinced that eating healthy on a set budget is impossible. This was the case of a Nurse I met. She said "I want to eat healthily, but I have a family to feed. We simply cannot afford it". I brought up the various options of Organic and healthy products available at competitive prices. She did not like the idea of shopping around for Organic or healthy bargains because she did not have the time. I asked her where she buys her family's weekly groceries. She responded "I shop around. I go to Walmart and Aldi, and Publix and..." She stops herself and said, "I guess I can do the same and shop around for healthy options if I already do it for bad food." She suddenly realized that she was already investing time, effort, gas and money searching for unhealthy food options and even sugary treats. Sad to say, but in many cases, families that feel they cannot afford healthy foods are overspending in junk food and food with no nutritional values such as overly sugary cereals, pastries, artificially flavored carbonated drinks, and fast foods.
While Organic and healthy foods can be found at competitive prices, they may, in some instances, cost more than conventional and unhealthy foods. However, we need to keep in mind that the lower cost of unhealthy foods comes with a much higher price. Many would say that this higher cost would be felt in your body in the long run, but it is known that some foods affect your health almost immediately.
With the alarming numbers of obesity and diseases that are affecting the quality of life of our population, including our children - and with multiple studies and evidence showing that healthy and organic foods can be found at competitive prices...Is eating healthy worth it? Eating well may take some effort but it is a priceless one. Remember, food is not just for eating, it is for healing your body, retain energy and preserve your health.
It’s possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.
Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals. Below is a list of tips that will help you eat Healthy at your budget. Once you master your new shopping and eating plan you will no longer be on a cross street. You will be on the pathway to a healthy lifestyle and well being.
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1. Plan Your Weekly Meals.
It is a good idea to take one day of the week to plan your household's weekly meals. Scan your refrigerator, freezer, and pantry. Chances are you may already have most or some of the ingredients needed to complete one or two meals. Make a list of those ingredients you do need. Planning your meals will save you time and money. Having the what's for dinner rush on the way home from work usually ends in a stop at a restaurant, a fast-food drive-thru or a sudden expensive food shopping spree.
2. Make a Shopping List
After going through your groceries in hand, make a list of the ingredients needed to complete your weekly meals. Stick to your list by having a healthy snack before stopping at the market. Shopping on an empty stomach usually results in adding unnecessary and unhealthy items to your basket or cart because you’re more likely to buy items that look good rather than those on your list.
3. Shop Around for Best Value
It is best to become familiar with your local grocery stores, farmers' markets, and online stores. Get to know which one sells the Organic and healthy items and products your family uses the most at the best prices. Then make a list of what items to shop at which store. Loading up your cart at any "Healthy market" may rack up your checkout bill. Planning your meals ahead also gives you time to do a little research on weekly promotions for those items on your list. Doing a little homework will save you lots of money.
4. There's Nothing Wrong with Generic
Many grocery stores have Organic store brand options at lower prices than known brands. They have to meet the same food standards and usually taste the same. Shop these whenever possible. There usually isn’t much difference in the way the foods taste but you can definitely see a difference in the price.
5. Buy Whole Foods and Fruits
Most grocery stores and markets will charge more for doing the prep-work for you. It may take time to chop up your watermelon or prepare your own salad mix (instead of prepackaged), but the savings can be amazing.
6. Join Your Grocery Royalty Program and Keep an Eye for Sales
Grocery stores and online markets now offer rewards and royalty programs. You may want to join these, especially the ones you use the most. Others have weekly sales and BOGO sales as well. Take advantage and stock up on non-perishable items your family uses frequently. Clip coupons for items you know you’ll use. Leave the remainder of the coupons at home so you’re not tempted to “save” money on items you don’t need.
7. Preserve Food
One of the complaints I usually hear (and I totally agree with) is that Organic fresh foods do not last long. For this reason, it is best to shop only for the fresh foods you are going to eat while they are fresh and not buy these items in bulk. Make sure to inspect your produce before storing it. Remove any overripe and damaged fruits. Overripe berries and other fruits can accelerate the decaying process of these and nearby stored produce. Keep an eye on your produce and move them from the counter to the refrigerator to last longer or freeze them. Unused portions of strawberries, bananas, blueberries, pineapples, etc can later be used in smoothies, baked goods, and frozen desserts. Our little girls love to eat frozen fruits for a snack which is great especially on hot summer days. To make frozen fruits easier to access, place the cut fruits separated on a baking sheet and freeze them. Once frozen you can place them in a storage container.
You can also use leftovers to make a second meal. For example, if I cook millet as part of our meal, I use the leftover millet to make patties the next day for lunch or as a dinner side item.
8. Not Everything Has to be Organic (The Clean 15)
While you should buy organic whenever possible, there are some fresh produce you can replace with conventional ones to help you save some money. Strawberries, Kale and Spinach are among those you want to strictly buy Organic due to high levels of contamination and pesticides. Every year the EWG (Environmental Working Group) shares the Shoppers Guide to Pesticides in Produce list reflecting which foods are most contaminated and which ones you can purchase conventional.
9. Have Your Groceries Delivered to You
Having your healthy groceries delivered directly from your local stores or online market is a great option. It may help you stick to your list since stores would strategically place new and attractive items at the entry, end-caps and by the check out registers. It also saves a ton of time. Make sure to look into any yearly subscriptions this option may entail. Only subscribe to the ones you use the most and only if they fit your budget.
10. Eating Healthy is Not a Diet Plan
Eating Healthy is a lifestyle, not a diet plan. An article featured by NBC News examined the 10 most popular diets. They found that the average single American would spend 58% more following a median diet than what they would normally spend on food. This is because many diets call for a long list of food products and ingredients to complete only one meal and other diets involve costly memberships added to the cost of prepared meals. According to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania, nearly 65% of dieters regain the lost weight within 3 years. A healthy lifestyle and exercise are more effective in maintaining a healthy weight and a healthy wallet.
11. Home Cooked Food is Best
Cooking healthy food at home has great benefits. You know what's in your food and you can usually feed your family at the same cost of buying one or two meals at a restaurant.
12. Eating Less or No Meat can Save You Money
There are plenty of protein sources in nature that generally cost less than meat. You can replace meat a few days a week with eggs, soybeans, edamame, lentils, chickpeas, hemp-seed, millet, green peas, quinoa among others.
13. Shop for What's In Season
Both organic and conventional produce is lower in price when they are in season. Purchasing produce out of season usually involves paying extra for transportation costs from other parts of the world. You can add variety and freshness to your family meals by keeping up with seasonal fruits and veggies. Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.
14. Frozen Veggies and Fruits are Good Options
While fresh fruits and vegetables should be our first choice, frozen produce is overall a good alternative. Some studies show that the nutritional value of fresh and frozen fruits and vegetables is similar. Frozen produce can be bought for less and available in bulk. They are great for cooking, baking and making smoothies.
15. Buy items on the perimeter of the store first because these items are the healthiest choices. This will include fruits, vegetables, meats, and dairy items. The center items are processed or convenience foods. Not only are they more expensive, but they aren’t healthy.
Other Ways to Eat Healthy on a Budget
1. Make your own snacks for your family’s time away from home rather than allowing them to purchase food from vending machines. Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.
2. Eat at home. Whenever possible, make your food from scratch and eat it at home. Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.
Eating out also encourages overeating because portion sizes are massive.
3. Drink healthy. Finally, when eating healthy on a budget, don’t forget to think about what you’re drinking. Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.
Look for 100% pure juices. Drink more water. Cut out soft drinks.
If you follow these tips, you’ll soon discover the joys of healthy eating and you’ll save money in the process. You may have to spend some extra time preparing food, but the benefits are astounding!
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