Eating Healthy On A Budget

If you have problems serving healthy foods because you think they're too expensive, you'll find these tips to be just what you need to eat healthy on a budget.

Image via Wikipedia1.  Eliminate junk food
Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food.  Shopping alone will prevent this, and ensure that you only buy the foods you need. Choose fruits & vegetables for snacks, then cut them and put them in the fridge so it easy to grab a healthy snack when you're on the go.

2.  Choose water or milk instead of soft drinks
This is a great way to save money and be healthier. There are more studies coming out every day on how unhealthy soft drinks are for you, whether the "diet" kind or not. Water is the healthiest thing you can drink, and it's cheap! (Especially if you invest in a good water filter - you can have healthy clean water straight from the faucet for pennies.) If you really feel deprived, you can still splurge one in a while and enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories.

3.  Buy fruits in quantity
Most fruits freeze well. When they are in season, buy fruits in quantity and freeze any extras.  You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season.  Wash the fruit well,  remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4.  Swap between meats and beans
Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat, though. To eat healthier, you may want to substitute beans for meat in some dishes, a couple of days per week.  (See next tip.)

Image via Wikipedia5.  Beans as a substitute
You can use beans a substitute for meat on a regular basis.  If dried beans take too long to prepare, you can also use canned. Canned beans are a great deal, as they give you protein at a great price. There are several varieties, so you can mix it up. To make cooking dried beans easier, prepare them in a crock pot, so when you return home they are ready to eat.

The USDA recommends eating beans at least 4 times per week.  If you experience gas after eating beans, try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot with fresh water before cooking. 

6.  If you live in a coastal area or an area where fish are abundant, make that an integral part of your diet.  You can also catch your own from local lakes or rivers, saving money in the process.

7.  Peanut butter is great for those on a budget as it's popular with almost everyone.  You can use it for sandwiches instead of eating hot dogs.  It does need to be refrigerated, although bigger jars can last you for weeks. (Be sure you buy real, natural peanut butter - not the Jif or Skippy kinds which are loaded with sugar and artificial fats and are very unhealthy. Real peanut butter should contain ONLY peanuts and sometimes salt.)

8.  Fill up with foods that have a high content of water - these tend to be good for you.  Many of these are also full of healthy fiber. Watermelon, salads, and green veggies such as cucumbers or celery are some good examples.

9. Eat local!  Join a CSA, or shop at your farmer's market, for superior quality fresh foods at a great price. (Check out our recent blog post on the cost of eating local through a CSA.)

Eating healthy is one of the most important things you can do for your body.  You can still eat healthy for just a few bucks, which makes it perfect for those on a budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.