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Tips for Healthy Eating on a Budget
Sometimes you may feel you have problems finding and eating healthy foods because of the cost. However, with a little planning and forethought, you can find, and afford, the foods you need to eat healthy while on a budget.
Remember, saving money up front is a good thing, but if you are not going to eat it, don't buy it. Also, you will notice a lot of the "saving money" tips are also good for health. After all, the idea is to eat in such a way to benefit from what your eat.
1. Eliminate Junk Food and Fast Food to Save Money and for Better Health.
When you shop with children or without a list, you are increasing the chance that you are going to buy things you do not need. Often, these are Doing your not only more expensive but are not good for you either. So, not only is shopping on your own...with a list...the easiest way to shop but is also the cheapest.
By the way, I know you're innocent, but remember, children and spouses are usually the ones requesting junk food. Shopping by yourself will help prevent this, and ensure that you only buy the foods you need.
On the same note, dining out and fast foods are also expensive and often higher in fat and carbohydrates than natural foods prepared at home.
2. Choose water or milk instead of soft drinks
Soft drinks are not good for you in most cases. This does not mean that you cannot still enjoy your favorite drinks at a sporting event or on a special night out. Water is better for you, and there is usually no charge. If you do want to buy sodas, however, you should stick with the smallest sizes when shopping, to save both money and calories.
I know, I know! A lot of times, the larger sizes are cheaper per serving. Well, if you can and will actually monitor serving sizes, go for it. However, if you just want to hand a kid something to drink, getting several 4.5 oz boxes of their favorite juice may be cheaper per "kid serving" than trying to pour 4.5 oz servings out of a 48 oz bottle.
On the subject of milk, both children and adults can really benefit from milk or dairy products on a daily basis. Dairy products are great for bones and teeth due to their calcium content. This is good for the kids, but adults can benefit as well. Dairy calcium can help lower blood pressure (a little), calm your nerves, and help prevent or slow down the progress of osteoporosis. It has even been shown to actually contribute to weight loss and better sleep...which also helps reduce stress and keep the weight down.
3. Buy fruits in quantity
When they are in season, it's a good idea to buy fruits in quantity and freeze any extra you won't be using immediately. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Before you freeze it, wash it well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.
4. Budget meats and beans
Meats and beans are far and away the best sources for protein. Lean meat is more expensive than meats with a lot of fat, but, if you want the healthy stuff, you may have to shell out a few extra bucks. If you are mixing meat in a recipe, such as a casserole, you can often use cheaper cuts or less meat than the recipe calls for. Canned beans are a great deal as well, as they give you protein at a great price. Always take the time to read the label and make decisions based on nutritional value.
5. Use beans as a meat substitute
You can often use beans as a substitute for meat in many recipes. There are several varieties of beans, many of which you can prepare in a crock pot while you are at work.
The USDA actually recommends eating beans at least four times per week. Some people experience gas after eating beans, and, if this happens to you, you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.
There is a great money-saving book How to Survive Inflation with the Rising Cost of Food by Frances Moore, a mom with over 30 years of professional experience in the food business. She promises to cut your grocery bill in 60 days or refund what you paid for her book.
6. Hunt and fish for food
This is not a desperate act and can be a fun and healthy activity in itself. It makes sense that if you live in a coastal area, or in an area where you can hunt, you can make that meat an integral part of your diet. When I was a boy, my father and I would often take cast nets to different spots in Pensacola Bay or the Gulf of Mexico and come back with enough fresh fish for several meals.
7. Plant a garden and grow your own veggies and fruits
It's not that hard. If you live in a northern climate, but have a little room inside, you can have a pretty productive container garden. This is also a healthy project in itself in addition to being a money saving one. You might want to take a look at How to Grow Herbs and Vegetables in Small Spaces
8. Use the survival food preferred by college students and bachelors
Peanut butter is great for those on a budget as it's a popular choice with almost everyone. It is cheaper in sandwiches than most lunch meats, and is better for you. It does not need to be refrigerated if used quickly. Bigger jars can cost less and last a long time, but may need to be refrigerated.
9. Fill 'er up
You should include foods that have a high content of fiber and water. Watermelon, salads, and even sugar free gelatin are all great examples.
10. Use coupons
Don't turn your nose up at coupons. If handled properly, you can easily cut from 25% to 50% off your grocery bill. You can get some good info from Saving Money Through Power Shopping.
Eating healthy is always a good choice. It will help you avoid illnesses and even may extend your life. It does not have to be expensive as you can eat healthy for just a few bucks. This makes healthy eating perfect for those on a budget.
You can get a lot more money-saving tips at Living On A Dime Store.
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