The argument can be made both ways. It definitely costs to be unhealthy, from medical expenses to quality of life. But as I came across this quote yesterday, “You must be wealthy to be healthy,” it brings up the unfortunate point that eating fresh, organic, or trying to eat clean and choosing healthier restaurants/stores can often times cost more. However, this can depend on perception and there are ways to curb your spending and save on dollars while aiming for a healthy plan that fits into your budget. Think about your daily choices, some people don’t mind paying 75 cents for a soft drink but would object to paying 75 cents for an apple. There’s a perception that these aren’t important foods, that they’re side dishes. But plant foods such as fruits, vegetables, legumes and whole grains are the foundation of a healthy diet and can be inexpensive to purchase, when done the right way!
Here is a collection of different tips and reminders:
1) Fruits and vegetables that are in season and locally grown will usually cost less. Additionally, buying frozen or canned foods can sometimes save consumers money even more than buying fresh produce.
2) Have a plan when it’s time to go shopping. This is a really important point. Spend more time planning and this will result in spending less money! Be sure to take an inventory of what you have on hand and make a shopping list to avoid impulse purchases. Also, buy store or generic brands, instead of their name brand counterparts, to save you money. Store brands are nutritionally equivalent to the name brand items.
3) Search online for easy, affordable recipes. Many recipe Web sites offer nutrition information and grocery lists for their meals. You can find dinner options that can last for more than one night.
4) Use coupons: Only half of those surveyed by ADA said they clip grocery coupons and look for price specials. Clipping coupons or printing them from Web sites can save you 10 percent to 15 percent on your grocery bill. Also consider joining your supermarket’s shopper’s club for price specials.
5) Build meals around less expensive items like potatoes, carrots, onions, pasta, and rice. Slice your meats and poultry making it part of the meal with whole grains and vegetables, rather the the main focus of the meal.
6) Make a meatless meal: Beans are an excellent source of protein and are also an inexpensive way to create a healthy meal, whether they are combined with soups, salad, pasta or homemade burritos!
7) Keep leftovers safe by refrigerating them quickly, use before they go bad and you can stretch one meal into a few. Rice and pasta can help stretch out a small amount of leftovers. Leftover chicken can be mixed with rice for a stir-fry or mixed with a pasta sauce over spaghetti.
8) Not everything has to be organic.Remember these twelve fruits and veggies and prioritize purchasing them organically. The Environmental Working Group has tested fruits and veggies, and found these contain the highest levels and amount of pesticides:
- Peaches
- Apples
- Sweet bell peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Pears
- Grapes
- Imported spinach
- Lettuce
- Potatoes
9) Bring lunch and snacks to work instead of dining out. Utilize leftovers.
10) If you are a single-person household, maximize your food dollars at the grocery store:
• Buy frozen vegetables and fruit in bags so you can take out what you need and freeze the rest.
• Look for foods sold in single servings such as juice, yogurt, frozen meals, soup and pudding.
• Shop from bulk bins so you can buy smaller amounts.
• Ask the butcher or produce manager for a smaller amount of prepackaged items.
• Buy produce that keeps longer in the refrigerator such as broccoli, Brussels sprouts, cabbage and carrots.
• Buy small loaves of bread or wrap and freeze bread you won’t use right away.
Eating right at mealtime doesn’t have to be costly!
Check out Clean Eating Magazine’s Budget Recipes:
http://www.cleaneatingmag.com/Recipes/Budget-Recipes.aspx
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