Eating healthy doesn't have to be expensive. Unhealthy eating habits usually lead to weight gain, resulting in the need to buy bigger clothing, and to health problems, which results in higher medical costs. It is easy to see how eating healthy is cheaper than the alternative. It does require replacing bad eating habits with good one, and it requires setting priorities about how food dollars are spent.
Brown Bag It
Taking healthy food from home for lunch at school or work saves money. Simple, inexpensive and healthy lunches include peanut butter or tuna salad on whole grain bread, raw vegetables and fruit.
Dine at Home
The National Institutes of Health says to reduce food costs, eat out less. Restaurants serve overly large portions nowadays, so save money and calories by taking half of it home for another meal. Reserve eating out for special occasions for better health and savings. People have more control over both the food and the cost when meals are prepared at home.
Cook from Scratch
Clark County Public Health in Vancouver, Wash., recommends cooking meals from basic ingredients rather than eating prepared foods. Most processed food contains too much sodium, fat, sugar and chemicals and costs more. The money saved by leaving it on the shelf can be spent on vegetables, fruit, lean meat, fish and whole grains.
Meals do not have to be complicated. For example, quick-cooking oats cook in the microwave just as quickly as packets of over-sweetened microwave oatmeal and costs less. Using low-fat milk instead of the water called for and adding fruit increases the nutritional value.
An easy-to-fix, easy-on-the-budget dinner is whole grain pasta topped with microwaved vegetables and healthy spaghetti sauce from a jar. Another is brown rice and black beans, topped with chopped tomatoes and onions. A large salad is an inexpensive healthy dinner by itself.
Eat Less Meat
Meat is an expensive source of protein. MayoClinic.com reports vegetarians experience many health benefits by not eating meat, including lower weight and lower cholesterol levels. If people can't give up meat, it helps to reduce intake. A serving of meat should be about the size of a deck of cards and cover no more than one-fourth of a dinner plate. Fruit and vegetables should cover half and whole grains the remainder.
Sweet and Healthy
Everyone likes sweets, but cake and ice cream are expensive and full of fat and sugar. The money can be better spent on fresh, sweet fruit. Yogurt is a great dessert, but fruit-flavored individual containers contain too much sugar. A more delicious, healthier and cheaper alternative is buying a large container of low-fat yogurt, adding fruit and topping with granola.
Out With Bad Snacks, In With Good
The money saved by not buying unhealthy snacks can buy a lot of healthy food. Instead of crunching on chips, crunch on unsalted nuts, popcorn or raw vegetables. Instead of candy, eat fruit. Leave soft drinks at the grocery and drink water instead.
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