6 Ways to Eat Healthy on a Budget

Have you ever heard anyone say they can’t afford to eat healthily? When you think about the health consequences of eating a bad diet, it’s easy to see how making the right food choices can save you money in the long run. A recent study released by the U.S. Department of Agriculture’s Economic Research Service showed that healthy foods like veggies, fruit, and oatmeal are actually less expensive than junk food like French fries and cookies when you consider their cost by weight. In other words, you’ll pay less for a banana or apple than you will a package of cookies that weighs about the same. Plus, if you choose healthier foods consistently, you’ll feel better.  That can make you more productive. Still, there are ways to make eating healthy less expensive. Here are some ways to eat healthily and save money.

Hit the Frozen Veggie Aisle

Some people think that fruits and vegetables are too expensive for their budget. Plus, they’re intimidated by the thought of preparing them. Frozen veggies are neither expensive nor hard to prepare. Look for sales on frozen vegetables at your local supermarket, and stock up. They’ll last for weeks in your freezer so you won’t have to worry about them going bad before you get around to preparing them. They’re also a time saver because you don’t have to wash or cut them. Frozen vegetables are just as nutritious as fresh ones, if not more so since they’re frozen at their peak of freshness to lock in their nutrients.

Cut Back on Meat and Explore Other Protein Sources

You need protein in your diet, but you don’t have to purchase expensive cuts of meat to get it. Canned tuna and salmon packed in water are excellent sources of protein and heart-healthy omega-3 fatty acids, and they won’t put a dent in your budget. Did you know a 5-ounce can of tuna has almost 30 grams of protein? Other inexpensive sources of protein are eggs, beans, and lentils. Quinoa is a whole grain that’s 14% protein and available in bulk at many natural food markets. Prepare a “beans and rice” dish using quinoa and kidney beans. This combination makes a filling meal, and it has all of the essential amino acids your body needs and can’t make.

Drink More Water

Bottled juices and soft drinks are expensive, and they’re not healthy. Get back to basics, and drink water, as long as it’s not expensive bottled water. If you’d like more flavor, squeeze the juice of a lime, lemon or orange into it for extra vitamin C. Green tea is another healthy option, but don’t buy it in bottles. Most bottled teas are expensive and have very low levels of antioxidants. Buy loose leaf tea at a natural food store, and brew it at home. Prepare it first thing in the morning, and pour it into a glass jug to chill in the refrigerator. Then help yourself to a cup throughout the day or put it in a thermos and take it to work. Considering the health benefits of green tea, it’s a good investment.

Eat a Healthy Breakfast

Breakfast foods are some of the least expensive, and when you eat a substantial breakfast you’re less likely to snack later in the day. Eggs and oatmeal are two of the least expensive and most filling breakfast foods. To get the best price, buy old-fashioned oatmeal in bulk at a natural food store. Avoid instant oats that are high glycemic and oatmeal packets that are expensive and usually contain too much sugar. To save time, put old-fashioned oats or other whole grain cereal in the crockpot and let it cook overnight. You’ll wake up to a hot, nutritious breakfast.

Brew your own coffee at home so you won’t be tempted to make a morning stop at Starbucks. A grande cup of coffee at Starbucks will set you back almost $2.00. That’s $60.00 a month and $720 a year. Use that $720 to take a vacation instead.

Pack a Healthy Lunch

It’s challenging to eat a healthy lunch without overspending at a restaurant, but you can pack a healthy lunch for less than $3.00. Prepare a few days’ worth of tuna, salmon or egg salad with low-fat mayo or yogurt in place of higher calorie mayonnaise, and enjoy it on a whole-grain wrap. Save leftovers from the night and put them in a wrap. Make lentil or vegetable soup using frozen vegetables in your slow cooker, and spoon it into a thermos to take to work. Cook a big batch of veggie stew or chili on the weekend, and place it into individual bowls and freeze them. Grab one and take it to work.

Package Your Own Healthy Snacks

Prepare your own portion-controlled snack packs out of nuts you buy in bulk at a natural food market. Carry a piece of fruit or yogurt to work to avoid a visit to the vending machine. Vending machine snacks are usually unhealthy and overpriced.

The Bottom Line?

You can eat healthy without breaking your budget, and it’s an investment in your future. When you eat right, you’ll ultimately spend less on medical bills.

References:

The Canadian. “Junk Food More Expensive Than Healthy Food”

About.com. “Calorie Count”

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