Does feeding your family a healthy diet have to break the bank? Not if you know how to do it on the cheap.
First, in the spirit of honesty, it's true that some healthy foods do cost a lot. A few examples of pricy health foods include: some fresh fruits and vegetables, healthier breads, whole nuts, leaner meats and many organic foods. On the other hand many healthy foods actually cost about the same as their less healthy equivalents. These include: nonfat milk and yogurt, whole-wheat crackers, instant or regular brown rice, juice-packed canned fruit, less-sugary breakfast cereals and baked chips.
And what about those tempting sale-priced and buy-in-bulk junk foods? Or inexpensive fast foods? Or all-you-care-to-eat buffets? Okay, those are cheap! You definitely get a lot of calories for your money. But the reality is, most of us really don’t need to look for the maximum calories per dollar spent. These cheap foods aren’t a great deal if you consider what you aren’t getting: nutrients, minerals, protein, fiber and the protection from chronic disease your family could get from healthier choices.
So, if eating right is important to you, and money is an issue, try these 11 tips for eating smart while saving money:
Don’t buy liquid candy: soda, lemonade and sweet tea. Also, cut back on the juice, energy drinks and fancy vitamin drinks. None of these options are as healthy as a glass of water and a piece of fruit. And the cost really adds up. Just 2 sodas or juice boxes every day can have a monthly cost anywhere from $15, when you by them all at the grocery store, to as much as $120, if you purchase most of your drinks from restaurants and convenience stores.
Cut down on breakfast cereal. It usually runs between $3 and $4 per box. Plus, most breakfast cereals are nothing but refined grains mixed with sugar. Whole-wheat toast and English muffins, oatmeal, grits, or homemade muffins are much cheaper – and, of course, much healthier.
Go out to eat less often. You could probably save $100 or more a month by eating at home just one more time per week.
Buy less single serving pre-packed: cookies, sugary granola bars, “fruit” chews, crackers, pudding, yogurt tubes, cheese, canned fruits, applesauce, and juice. You pay a premium for someone else to stick these products in a bag or container for you. Invest in inexpensive, reusable, lidded containers and pack your own. Chances are that what you pack will be healthier, too.
Look for fresh fruits and vegetables that are on sale. Stores often have specials on produce that is in its peak of production. That means the fruit or vegetable is “in-season” and will be extra fresh and flavorful—as well as less expensive.
Watch for canned, dried and frozen fruits to go on sale and stock up. They keep for months. Also stock up on pasta sauces and frozen vegetables during sales.
Consider making your own: muffins, cookies, instant oatmeal, granola bars, rolls, pizza dough, pudding, and salad dressings. The ingredients in these foods cost very little—and when you make them they’ll be healthy.
Buy extra-lean meat, but get less of it. Then, stretch the meat by adding healthy extras to your recipes. Possible additions might include: grated vegetables, beans, brown rice or whole-grain pasta.
Have beans as your main course at least once a week. They are cheap and super healthy.
Buy bulk. Consider buying certain foods from the “bulk” section found in many stores. You can save money on: whole wheat flour, other whole grain flours, nuts, peanut butter, brown rice, whole wheat pasta, and spices. Plus, if you want to try something new, you can just buy a small quantity of it.
Don’t skip healthy foods just because you cannot afford to buy the organic ones. Organic does means the food was produced without the use of pesticides and herbicides. But non-organic foods still contain all the vitamins, minerals, fiber and protein found in organic choices. If you want to limit your family’s exposure to pesticides and herbicides, one low-cost strategy is to wash your conventionally grown fruits and vegetables well.
