Eating Healthy on a Limited Budget

Eating Healthy on a Limited Budget
Healthy Living Blog

04.25.13 - Most of us have heard it since we were little kids. Eat healthy, “an apple a day keeps the doctor away.” The healthy eating movement has become so popular that cities like New York have actually tried to ban soda from being served in containers larger than 16 ounces!

It seems like everyone has at least one friend or relative they know who has gone gluten-free. The grocery store is filled with low-fat, no fat and healthy fat alternatives. Despite a lingering problem with obesity, there is a growing subset of Americans who are focused on eating a healthy diet.

The problem for many is the cost associated with healthy eating. The grocery bill can quickly spiral out of control when you're filling your cart with all organic produce and meat. It begs the question, is healthy eating only for the wealthy? Is it possible to maintain a healthy diet on a limited budget?

According to Dayton area bankruptcy lawyer Russ Cope:

“The issue of food budget is very real for lots of families. It’s easy to say, eat healthy, but the financial burden is often significant. It’s definitely an issue here in Dayton. When you’re barely able to get by, organic produce is the last thing on your mind, some of my clients are trying to stave off foreclosure or wondering how they’re going to keep the lights on. They don’t have the time or resources to shop for specialty items.”

While no one can deny that organic and specialty health food items are expensive, there are ways to eat good, nutritious food and stay on a budget. Below are some tips for eating healthy without breaking the bank.

Buy Frozen. Frozen food doesn’t have the same visual appeal of fresh leafy vegetables, however, new technology has allowed for the freezing process to retain virtually all of the nutritional contents of the vegetables. According to Dr. Oz: “Frozen produce usually has the same vitamins and nutrient as fresh.  In fact, sometimes frozen produce has higher vitamin values than fresh produce. Frozen products are flash-frozen at the time of optimal ripeness when vitamin levels are at their highest. The vitamins in fresh produce decrease naturally with time while they are waiting to get from the farm to your grocery store.

Get Protein From Less Expensive Sources. One of the dietary trends emerging recently is a move towards a more vegetarian lifestyle. Many nutritionists argue that the typical American consumes too much meat and not enough vegetables. If you're looking to incorporate more vegetarian meals into your diet, but are worried about getting enough protein, less expensive protein sources, such as soy, beans and whole grains like quinoa and brown rice are healthy, filling and inexpensive. Soy products, such as tofu, are much less expensive than high-quality meat. Tofu, or bean curd, has very little flavor of its own, so it can be seasoned or marinated to work with any dish. Consider making a vegetable stir fry that is 70% bean curd and 30% meat. It’s low in calories and relatively high in protein, iron, and fiber. Beans and legumes are packed with protein and fiber, provide the good kind of fat, and are loaded with complex carbohydrates, the nutrients that provide energy to the body. You can buy these in bulk, another savings tip, because dried beans and legumes will keep their quality for 6-12 months in an airtight glass container stored in a cool, dry place.

Buy in Bulk. This certainly isn't a new suggestion, stores like Costco have thrived on a bulk sales model, however, buying in bulk can still pay dividends when it comes to eating healthy on a budget. For example, take advantage of a sale on chicken breasts at your local store, stock up and freeze meal size portions for use at a later time. If you're planning on using more whole grains and legumes as a source of protein, you can also stock up when a sale is running, or go to your local Costco. Bulk food sections give a lower price per quantity ratio while saving on packaging.

Start a Garden. Of course, there is also the option of shopping at a local farmers market, but the most cost-effective way to have access to fresh, high quality produce is to grow it yourself. Here in Southern Ohio, many of us have enough property for at least a small garden. Growing produce yourself allows the convenience of walking into the backyard to grab a few fresh veggies for dinner. After all, it doesn’t get much more organic than produce you grow in the backyard!

Sources:

http://www.doctoroz.com/videos/10-ways-eat-healthy-budget?page=4#copy
Cope Law Offices, 6826 Loop Rd.,  Dayton, OH 45459 PH(937) 401-5000