Eating Healthy on a Budget is Easier Than You Think

You may think walking into a health food store or heading down the organic food aisle in your local grocery store will cost you a pretty penny. But the truth is, eating healthy on a budget is not that expensive. Surprisingly, once you decide you’ve had enough processed foods, you may actually start saving money! And not only that, eating healthy will change the way you look and feel. When you change your eating habits and start making healthier choices, you create a better version of yourself including healthier cells and healthier organs. And your skin, hair, and nails—and everything other part of your body—will thank you.

Clever Tips for Eating Healthy on a Budget:

• Pre-plan your meals. Take a few moments before you visit the grocery store to plan your meals for the week. This is essential for eating healthy on a budget. Make a grocery list that contains exactly what you’ll need to prepare your meals and stick to the list. Be sure to check all the cabinets and your refrigerator for any ingredients you already have and fit those into the equation. This is also a preventative measure for reducing stress as it avoids the unnecessary hassle that comes with trying to figure out what to eat every night. Without a plan, you might resort to hitting the nearest fast food joint when you don’t have the time and energy to shop for ingredients AND cook. Especially if you have to take your kids to dance classes or you’re out doing sports or maybe you just had a really tiring day at work.
• Shop the Perimeter first. This is where the fresh, whole foods are located. You’re more likely to fill your cart with good, wholesome foods if you shop this way. The middle of the store is where you’ll find most of the unhealthy over-processed and chemical-laden foods.
• Get familiar with grocery store marketing. The most expensive items are almost always placed at eye level! If you’re browsing the isles, look down towards the bottom of the shelves instead of directly in front of you.
• Eat home-cooked meals. Eating healthy on a budget begins at home. Preparing and cooking food at home is one of the best ways to save money. Make it a strongly enforced habit to eat at home. A general rule of thumb is that you can feed an entire family—four to five people—for the price of one or two in a restaurant. And you might even feed more people if know all the right tricks for eating healthy on a budget. Many conscious meal planners cook an entire week’s worth meals over the weekend to save time during the week since weekdays are often hectic. Home-cooked meals also allow you to know exactly what’s in your food and how it’s cooked. Plus, you can control your portions much better and gauge the amount of sugars and fats in each meal. Cooking at home also gives you the option to choose only fresh organic natural ingredients.
• Use your leftovers. When you cook large meals, you make eating healthy on a budget even easier. Not only are you saving money, you’re saving precious cooking and cleaning time. Use your leftovers for lunch or freeze them for a later date. Packed lunches from leftovers are a great way to save money. Leftovers are also excellent in stir-fries, salads, burritos, and stews.
• Do not go grocery shopping on an empty stomach. Shopping on an empty stomach could mean your noble plan of eating on a healthy budget is tossed right out of the window. When you’re hungry, you may start craving unhealthy foods that are high in sugar or salt. So, you’re much more likely to stray from your intended grocery list and purchase impulse items that aren’t in your budget. That’s why, eating a small, healthy snack like fruit or yogurt before you go shopping is a great idea.
• Eat whole, clean foods. Believe it or not, many healthy foods are cheaper than their processed counterparts. Why? For one, whole grains such as brown rice and oats are usually less expensive per serving than processed cereals, rice meals, and other pre-packaged foods. For example, canned beans are cheaper than refried versions.
• Buy in bulk. You can get more bang for your buck if you purchase in bulk. That could include rice, grains, dried fruits, beans, seeds, and many more whole foods. You’ll find a reasonable bulk food section in most grocery stores and health food stores. Buying as many foods as you can in bulk can really help with your budget goals. Even fruits and veggies bought in bulk bags are cheaper than individually selecting each one. If you buy too much, keep in mind that fruit and veg can always be frozen for smoothies, stews, and steaming.
• Look for the generic items. Most grocery stores have generic versions of nearly every product that are usually just as good and always less expensive. Most health food stores have high-quality non-GMO generics to promote the store’s brand and are wise choices if you’re eating healthy on a budget. However, it's always best to read the label to check both the quality and quantity of the ingredients.
• Drop the junk food. Stop buying junk food immediately. Soda, cookies, and pre-packaged meals have very little nutrition, unhealthy ingredients, and can cost you a lot. Instead, choose to spend your money on higher quality foods that probably cost less.
• Take advantage of BOGOs and sales. If you come across some of your favorite items on sale, stock up while you can. It can really help you save you money, especially when it's buy-one-get-one-free or BOGO! Many stores and apps now offer rebates or money-back schemes that make using coupons much easier. If you’re taking advantage of sale items, make sure you’re not buying perishables that will go past the expiration date before you can eat them and end up in the trash. Also beware! A lot coupons can only be used for purchasing processed foods or dry goods. But that may be a good way to stock up on cleaning supplies and other household items. Savings in this area can free up more money to spend on healthier foods and nutritional supplements.
• Purchase less expensive cuts of meat. Fresh, organic meats can be quite expensive if you don’t know some savvy money-saving tricks-of-the-trade. Certain cuts of meat cost much less but are still just as good and can be used in tasty burritos, stews, stir fries, casseroles, and soups. Take the time to learn your meats.
• Replace meat with plant-based proteins. This is how Eating less meat products can really save you money since meat can be quite expensive. That’s why many people opt for plant-based proteins when eating healthy on a budget. Legumes, eggs and seeds are excellent forms of complete protein that are easy to digest and full of all the amino acids your body needs. Plus, they are inexpensive, easy to prepare, and most of them have a long shelf life. So, why not add a few meat-less nights into your week? Pasta and veggies can make a nutritious and delicious low-cost meal.
• Learn to eat what’s in season. Fruits and vegetables are usually much cheaper when they’re in season. This is also when they are at their peak in terms of flavor and offer the widest variety of nutrients. If you’re accustomed to buying things out of season, your food is most likely transported to your local grocery store from various locations across the globe, which usually increases the cost. If you want fruits and veggies that are not in season, buy them frozen. They’re typically less expensive, just as nutritious, and sold in large quantities that are available all year around.
• Grow your own food at home. Growing your own fruits, vegetables, and herbs can contribute a lot towards eating healthy on a budget. Seeds are inexpensive and if cared for properly can provide you with food for many years. Having your own continuous supply of tomatoes, cucumbers, onions, papayas, and citrus fruits can save you a tremendous amount of money. You also guarantee they are ripe and fresh when you pick them, and they usually taste better, especially if you’ve grown them organically.
• Check out online food retailers. The internet is teaming with products you can buy online, including food. You’ll find food retailers selling healthy foods at prices sometimes more than 50% cheaper than brick and mortar establishments. And what could be better than getting your groceries delivered directly to your door?

Why is Healthy Eating Important?

A well-balanced diet full of nutritious organic foods is a key cornerstone of wellness. In fact, the three pillars of health and wellbeing are eating a healthy diet, exercise, and restful sleep. A healthy diet should contain high-quality proteins, a good source of carbohydrates, healthy fats, plenty of fruits and vegetables full of vitamins, minerals, antioxidants, and phytonutrients, along with clean water. It is vital to limit your intake of processed foods, sugar, alcoholic beverages, and saturated fats. Eating a clean whole food-based diet will help you maintain your optimal weight, prevent disease, and support your body’s important daily functions.

In today’s fast-paced world, we often can’t control the daily the amounts of environmental stressor we’re exposed to. But we can control the foods we eat and choose foods that can help reverse some of the damage.

Stress can leave the body fragile and weak. But a healthy diet, the right supplements, and some professional care may be all you need to get back on track. However, chronic or extreme stress that is not properly addressed can lead to a potentially debilitating condition known as Adrenal Fatigue Syndrome (AFS). The condition can affect you both physically and psychologically and leave your body fatigued and unable to keep up with the extra demand for hormones, one of the main driving forces in our bodies. All of the body’s organs and systems are connected via the NeuroEndoMetabolic (NEM) Stress Response. That’s why when stress strikes hard, your entire body feels it at a cellular level.

Why Finding Ways to Eat Healthy is So Important to Combat Stress

What most people forget is that a healthy diet can reduce the negative effects that stress has on the body by reducing oxidation, as well as inflammation and weight gain. There is also a strong, highly negative correlation between stress and blood pressure. The nutrients your body obtains from healthy foods— such as omega 3 fatty acids (EPA and DHA), vitamin E, polyphenols, and carotenoids—can improve blood flow to your brain and throughout your entire body. Omega 3 fatty acids are found in fish while polyphenols and carotenoids are found in green leafy vegetables, brightly colored peppers, red wine, blueberries, and dark chocolate. Sunflower seeds, almonds, spinach, and avocados have high concentrations of vitamin E.

Research now shows just how important it is to eat healthy. In particular, the gut microbiome affects the entire body, including the brain. Healthy fiber-dense foods such as beans, cereals, vegetables, and yogurts that help support your microbiome, can therefore benefit your overall wellness.

Bottom line?

You can’t put a price tag on good health, and you shouldn’t have to eat unhealthy foods because of your financial situation. Anyone—from healthy individuals to those suffering from a chronic illness—can suffer tremendously from poor nutrition. For many people, this can be avoided with the right tools and knowledge about eating healthy on a budget.

If you’re suffering from Adrenal Fatigue, eating certain foods could worsen your symptoms and send you into a dangerous adrenal crash. So, it’s important to consult with a knowledgeable and experienced healthcare practitioner before you start any new diet. Call us now at +1 (626) 571-1234 for a free** initial consultation or send us a question through our Ask The Doctor system by clicking here.