Healthy eating is synonymous with expensive food to many people. Therefore, many people on a budget have taken to the ordering fried foods from a drive-through dollar menu and purchasing discount, high-calorie frozen dinners because they believe this is the only way to eat without going bankrupt. However, people with a large food budget aren't the only ones who can eat healthy. With some knowledge and planning, you can stick to your budget and provide healthy meals and snacks for you and your family.
Step 1
Purchase fresh produce when it is in season. According to "Suddenly Frugal: How to Live Happier and Healthier for Less," the cost of summer fruits, such as berries and melons, are commonly twice as high in the winter. By sticking with fresh produce when it is in season, you reap the benefits of fresh fruits and vegetables without breaking the bank.
Step 2
Buy frozen fruits and vegetables when they are not in season. Frozen fruits and vegetables have the same nutritional content as their fresh counterparts, according to "Contemporary Nutrition." However, they commonly have a lower price tag. Frozen fruits and veggies can be easily incorporated into casseroles, stir fries, soups and smoothies.
Step 3
Avoid deli meats, which are commonly high in cost and filled with sodium and nitrates. Instead, buy fresh meat and cook and slice it at home for sandwiches.
Step 4
Bake your own breads, muffins and rolls with whole wheat flour. Even a loaf of generic store bought bread will cost about 10 times as much as the cost to bake the bread at home, says "Suddenly Frugal: How to Live Happier and Healthier for Less." In addition to saving your budget, you'll gain the health benefits of using whole wheat flour.
Step 5
Prepare your meals in advance with a slow cooker. You can toss some potatoes, frozen vegetables and meat in a slow cooker before heading off to work or school for the day and have a hot, delicious, healthy meal waiting for you when you get home, suggests "Techniques of Healthy Cooking."
Step 6
Substitute beans or textured vegetable protein for ground meat when making sauce, chili or stews. Beans and TVP are high in protein and cost much less than ground meat, making them an excellent substitute.
Tips and Warnings
- Consult a dietitian if you are struggling with learning how to eat healthy.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Suddenly Frugal: How to Live Happier and Healthier for Less"; Leah Ingram; 2010
- "Techniques of Healthy Cooking"; The Culinary Institute of America; 2007
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