A common misconception about healthy eating is that it costs more. Leaving aside the fact that a healthy diet helps you avoid illness and the cost of doctors and medicine, healthy foods do not have to be expensive. Many healthy foods are often cheaper than less healthy alternatives for breakfast, lunch and dinner. Reduce meat, soda and junk food purchases; instead, spend your money on cheap, healthy foods.
Breakfast
Build meals around healthy, inexpensive foods. Breakfast meats are expensive and contain excessive sodium. The recommended daily allowance for sodium is between 1,100 to 3,300 mg; Washington University in St. Louis says a serving of bacon contains approximately 1,000 mg and sausage over 900 mg. Instead, eat eggs. Harvard University says one egg contains 6 g of protein, unsaturated fat and choline, a substance associated with preserving memory. Little of an egg's cholesterol enters the blood, so one a day should not be a problem.
Cereal is another good choice. Fix oatmeal from quick-cooking oats instead of instant packets. Buy cold cereals on sale, but only ones with little or no sugar and salt. Serve both eggs and cereal with fruit. Fresh fruit can be pricey out-of-season, so buy when it's cheap and freeze.
Lunch
Build lunches around healthy sandwiches, soups, salads or leftovers. Serve tuna salad, egg salad or peanut butter on whole grain bread with raw vegetables or fruit sides. Carrots, celery, tomatoes, apples and bananas are healthy and usually affordable. Or, make a large batch of vegetable soup using bouillon, whole grain noodles or rice, a bag of frozen mixed vegetables and a small amount of meat. Freeze individual portions for quick lunches. Freeze dinner leftovers for future lunches.
Dinner
Build dinners around brown rice, potatoes, pasta or beans, which are all cheap and healthy. Try meatless dinners, such as whole wheat pasta with sauce, black beans over brown rice or salads. Meat, besides being expensive, contains fat and cholesterol. When using it, choose lean cuts or chicken breasts and make a small amount go a long way. For example, dice a large chicken breast into small pieces and serve several people by cooking it in stir fry, a casserole or soup. Fish is healthy, but expensive. Buy canned salmon or tuna when on sale for patties or to top salads. Healthy, inexpensive sides include brown rice, beans or potatoes, but go easy on butter and sour cream. Carrots, sweet potatoes, corn, cabbage and broccoli are affordable and healthy vegetables.
Special Occasions
It's easy to blow the budget when entertaining, but it doesn't have to be. When grilling, try shish-kebobs made with pieces of chicken breast, sliced onions, zucchini and tomatoes. Lasagna made with whole grain pasta, vegetables and minimal meat makes a healthy and inexpensive dish, as does stir fry or a big pot of chili. Save leftovers for lunches, because the best way to save money on healthy food is to never waste anything.
Member Comments