Eating Healthy on a Budget Part 1

  • It is a common misconception that eating healthy has to be expensive and time consuming. I am here to guide you through some tips and tricks to make eating health economical and delicious. These tips will be broken into two parts, so tune in tomorrow for more great tips.

  • Plan Ahead
    Take the time to d some comparison shopping before you go to the supermarket. While my big name grocery store is one block away, the local market down the street often has the same items for less than half the cost. Each week I review the sale flyers from both stores and make a list of the items I want from each, and I base my meals first around the meats and produce that are on sale.

  • Use What You Have
    Even before I look through the sale flyers from the supermarket, I take inventory of our fridge and pantry to see what meals might be able to be created around those items. This also prevents forgotten produce from going bad. This week I have quite a bit of produce left over, so I will be making stir fry to use them all up.

  • Make a List
    This is a tried and true method to save money on groceries whether you are trying to eat healthy or not. It is much easier to make healthy choices if you go in with a plan. A list also saves time that would be spent wondering aisles trying to think of what you want or need.

  • Make it Yourself
    As I have mentioned before, we live in a society of convenience – and we pay for it too. People pay more for pre-washed veggies and items such as mini peeled carrots. You can buy 5lbs. of whole carrots for the same price as 1lb. of baby carrots and it only takes a few minutes to peel and slice the carrots when you get home from the market. And real carrots taste so much better than baby peeled carrots. I forgot how good carrots tasted because I was so used to flavorless baby carrots. Save money by skipping precut vegetables and chopping your own. Also consider roasting your own whole chicken rather than splurging on the rotisserie chicken at the market, making your own

  • Look at the per serving price for everything you buy. Brands are getting sneaky with their packaging, and products that look like they might be the same size are not. Take the time to read labels and price information on the shelves – it is worth it!

  • Go Meatless More Often
    America, more than any other country, bases the majority of our meals around animal proteins – and meat is expensive. Beans, eggs and whole grains are rich sources of protein and significantly less expensive than meat. There is also a misunderstanding about how much protein we actually need. For 97.5% of Americans, the RDA for protein is 0.8 grams of protein per kilogram of body weight. To determine your protein needs, use the following equation:

  • Weight in Pounds ÷ 2.2 × 0.8 = grams of protein needed per day

  • So, if you weigh 150 pounds, you need 55 grams of protein a day, which can usually be met by the time lunch is over because so many foods contain protein, not just meat and dairy.

  • More to come tomorrow!


    Leave a Reply

    Fill in your details below or click an icon to log in: Logo

    You are commenting using your account. Log Out /  Change )

    Google+ photo

    You are commenting using your Google+ account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )


    Connecting to %s

    %d bloggers like this: