10 Tips for Healthy Eating On a Budget: Part I!

It drives me crazy when people say "Eating healthy is expensive!" Ok, let's be honest. Eating healthy CAN BE expensive. However, eating healthy can also fit into almost any budget! In fact, oftentimes, eating healthy is cheaper than eating not so healthy food!

How Can I Save Money Eating Healthy?

With careful meal planning, shopping, and cooking, you can trim both your waistline and your food budget. Spending $5 a day on a "value meal" for lunch adds up to more than $1,200 per year!

Even if you spend a little more on convenience items to make your lunches, you will probably save more in the long run. If you did a little research, I think you would find that while you might spend the same amount on your food, you actually get more meals out of that money.

More food with the same amount of money = cheaper!

Get the Most of Your Food Budget.

1. Buy protein wisely: Most Americans need approximately 50-65 grams of protein per day. But most of us consume much more than that. Cut back on your protein costs with the following tips:
   
   
   • Practice portion control when buying meat: Be conscious of the amount of meat you're purchasing. A three-ounce serving of lean meat has 165 calories and 21 grams of protein. Keeping your portions small will yield a few extra servings per package.
   • Consider canned meat to control your protein intake: Tuna packed in water and canned chicken breast are great accompaniments to salads and entrees.
   • Go meat free - meat-free proteins can be inexpensive: Eating less meat has a number of health benefits. And meat-free protein foods tend to cheap. Stock up on dried and canned beans and lentils, low-fat peanut butter and lots of egg whites.
     
2. Practice smart shopping strategies
   
   Buy milk in bulk: Many grocery stores now offer 'Buy 1 get 1 free' specials on gallons of milk. You can freeze milk for future use!
   
   
3. Become a member of a shopping club: Warehouse or club stores like Costco and Sam's offer healthful bargains to be had. Seasonal produce is often cheaper at these stores. And buying foods such as boneless, skinless chicken breast and reduced fat cheese in bulk here is often much cheaper than in grocery stores.
   
   
4. Stock up on non-tempting foods for a healthy convenient diet: Stock up on high-fiber, low-fat canned, dried and frozen goods and seasonal fruits and vegetables, you'll set yourself up for a healthful, cheap meal plan.
   
   
5. Explore alternative sources for purchasing your produce

• Scope out new markets. While conventional grocery stores and Whole Foods may offer good deals on healthy, pre-packaged foods, their produce selection is not always the cheapest. If you live in a city, explore ethnic markets and corner stores.

• Check the freezer aisle. Fresh and frozen vegetables are preferable to canned ones. Look for vegetables in the frozen foods section to add to stir-fries and soup. Food Lion has GREAT deals on frozen veggies!

• Grow your own! Gardening is a great form of physical activity, not to mention a rewarding hobby.

I'll have the last 5 tips for you next week! Have a great weekend!
- Julie