Times are tough and people are cutting back where ever they can. While this is good on some fronts , such as eating out less often (you’ll save calories, fat and sodium in addition to money!), it can also mean cutting back at the grocery store. And, the first thing to cut back on is probably foods perceived as more expensive – healthy foods.
Now, I’m not saying that the price of food isn’t an issue – we’ve all seen the grocery bill rise more than ever. But, what I am saying is that you don’t have to sacrifice healthy while watching your dollars. Read on and learn how to penny pinch while eating healthy.
- Think Fresh and Whole. Get back to the basics, fresh whole foods are naturally nutritious and actually end up costing you less money – they cost less per unit and stretch your meals further. The fewer ingredients the better for you and your wallet!
- Bulk it up! That is, visit the bulk foods section. Bulk foods cost a whole lot less than their packaged counterparts and help out the environment too. You’ll be amazed at the variety of grains, cereal, nuts, trail mixes and flours. Another bonus, you can buy what you need and not what they give you.
- You’ve heard it before – plan! I can’t stress enough how important planning is. Planning will help you eat healthier meals and soften the blow on your wallet. Why? Fewer impulse buys, fewer forgotten items (less trips to the store), less take-out and less “this sounds good for dinner” episodes (impulse meal planning).
- Rethink water. Plastic water bottles fill up landfills and if you’re drinking the recommended amount of water, they cost you big time! Instead, invest in a filter (for your fridge or faucet) and a reusable water bottle.
- Sip your Joe at home. Buy some good quality beans and brew your coffee at home. Coffee is simply expensive when you buy it everyday – think about how much that daily $2.00-5.00 (depending on what you order) habit will save you. Now that is something you can put towards your grocery bill. You can even stock your home with flavored syrups to make it a great replica.
- Peruse the frozen aisle. Looking for out-of-season fruits and vegetables? Reach for frozen, they’ll save you dough and keep longer. This is also a great place to look for meat – you can buy bigger packages for less than the fresh. Another bonus, the meat is usually pre-portioned for you already, making it a convenient choice.
- Create a family challenge. I can vouch for this, we’ve done and it works wonders! The concept is simple: see who can plan a week’s worth of meals on a specified budget. You set the criteria by which to judge. For example, each meal must contain a whole grain and fruit or vegetable. You can also have each family member rate on healthfulness, taste and appearance. This reminds me, we need to get back to this!
- Meet Herb. Or should I say herbs. Herbs liven up a meal without extra fat and add a ton of flavor. However, they are expensive and perishable. Plant a herb garden – the herbs will keep on giving!
- Ditch the soda and make sun tea. Soda is expensive and not too mention, not too good for your health! If you need a little variety from water, try sun tea. Decaf green or herbal tea (tons of flavorful varieties to choose from) with lemon, lime or orange slices is sure to refresh you. Try fresh mint sprigs for an extra flavor burst. 4-5 tea bags make quite a large container of tea too!
- Know your organics. True, certain fruits and vegetables are better organic, but not all conventionally grown produce is evil. Items such as oranges, avocados, bananas and pineapple, are just fine non-organic. And, coming from a dietitian, I would rather have you eating any kind of fruit or vegetable than none at all!
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
