A common misconception people have when trying to eat healthy is that it costs more. This is simply not the case. It is entirely possible to eat healthy and still save money at the grocery store. Here is a list of foods that are both nutritious and cheap.
1) Eggs- This superfood is inexpensive (provided you stay away from organic or free range, which can be twice as much) and is a super healthy protein. Make an omelet for breakfast by using 2 egg whites and 1 whole egg, chopped tomatoes, spinach and top with salsa. Hardboiled eggs are a great quick and easy snack that will keep you full. Boil a bunch of eggs ahead of time and they will keep in the fridge for up to five days.
2) Frozen fruits and veggies- Throwing out fruit and vegetables that have gone bad is a huge waste of money; however, produce is essential to a healthy diet. In order to avoid throwing away fruit and veg that have gone off, buy frozen versions. Frozen peaches, mangoes and raspberries taste great in smoothies or on waffles or low fat ice cream. Frozen corn is a great addition to salads, burritos and vegetable based soups. Frozen edamame can save you a ton of money when you buy takeout sushi (Sushi restaurants charge between $4-$8 for one serving of edamame). Frozen spinach can be sauteed in an instant. Frozen broccoli is great in pasta sauces. Another option is to freeze your fresh fruit before it goes bad. Chop up some bananas, put them in a plastic bag and freeze. Grapes also keep well in the freezer and are delicious even when frozen.
3) Pasta- People trying to lose weight often think that pasta and other carbs should be avoided. However, if you buy whole wheat pasta and keep your portions small, there is no reason to avoid these healthy carbs. Pasta is inexpensive and one box provides many meals. In order to keep your portions in check, use a pasta measure. Target has one that can measure anywhere from 1-4 servings : http://www.target.com/Kitrics-Pasta-Measure/dp/B001TJTGXS/ref=sr_1_1?ie=UTF8&frombrowse=0&searchView=grid5&refinementHistory=subjectbin%2Ctarget_com_age%2Ctarget_com_gender-bin%2Ctarget_com_character-bin%2Cprice%2Ctarget_com_primary_color-bin%2Ctarget_com_size-bin%2Ctarget_com_brand-bin&searchNodeID=1038576&field_launch-date=-1y&searchRank=target104545&keywords=pasta%20measure&searchPage=1&field_browse=1038576&searchSize=30&field_keywords=pasta%20measure&field_availability=-2
You can also save on pasta sauce by using canned tomatoes instead of commercial sauce. You can buy canned crushed or diced tomatoes for about $1.79-2.99 depending upon the size of the can. Most commercial sauces start at over $3.
4.) Soup- At a couple of dollars a can, soup is a great healthy option and it is a whole meal in just one can. Make sure you avoid creamy soups though like chowders.
5.) Beans- Use beans instead of meat in your burritos or tacos, homemade soups and salads. Beans are less expensive than chicken or steak but still offer a lot of healthy protein.
6.) Milk- Buy a gallon of skim chocolate milk and you have a tasty dessert high in vitamin D.
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Right to the grocery store to get those frozen fruits and veggies to try some more economical and healthy eating!
ReplyDeleteFor those of us who are more open to temptation, how many times am I able to eat something more unhealth (e.g. burgers or pizza) before it starts effecting my health?
ReplyDeletePetebendall, it depends on a lot of factors including your current weight, height, cholesterol level, metabolism, activity level and genes. As a general rule though, you should try to limit the number of meals you eat with high fat content. For example, eating a burger or pizza everyday is not good for anyone. But if your overall health is good, you may be able to have an occasional burger or pizza. Additionally, it is possible to make some healthier choices when eating burgers and pizza. For example, try a turkey or bison burger instead of beef and hold the fries or order veggie pizza instead of pepperoni or sausage.
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