There is a conception that eating healthily is expensive and that cheap fast food is one reason for America's obesity problems. While there is certainly an element of truth behind the theory, eating healthily needn't break the bank whether you are eating in or out. You can eat healthy and enjoyable meals for less than $5 --- often significantly less.
Cooking for One
If you are eating in, it's not as difficult to eat well for under $5, but cooking for one can make things a little more complicated as grocery stores don't tend to sell food in one-person portions. Choosing fresh foods is one way to fix that problem. A meal of salmon with baked potato and vegetables can be bought as big or small as you wish. At a price of $9 per pound, a fillet priced between $2.50 and $3 is plenty. A medium baked potato from the loose vegetables should no more than $ .50, leaving you more than $1.50 to buy some fresh asparagus, broccoli or both. If you prefer more fish, you can substitute a less expensive white fish, such as tilapia, for salmon.
Cooking for More
When you are cooking for a group, its easy to eat healthily for less. If you are cooking for a family of four, a stir-fry is a great way to eat healthily and save money on buying larger portions. A pound of chicken breasts should cost no more than $5 and can cost a lot less if you buy frozen, which is just as healthy and tastes the same. Add to the shopping basket a large packet of noodles or, to be really frugal, brown rice, neither of which should cost more than $2. With the vegetables, you can save having to scour the fresh produce isle by buying a large frozen bag of stir fry mixed vegetables for another couple of bucks. Finally choose a sauce for your stir fry of between $2 and $3 and start cooking your $12 meal or, more accurately, your $3 per person family meal.
Fast Food
Fast food restaurants have cleaned up their act in recent years and offer healthier substitutes to greasy hamburgers and fries. At McDonald's you can order a McChicken sandwich with a side salad, a fruit and yogurt parfait and a small diet coke, all from the dollar menu for a total of $4. That meal contains 540 calories, 18g of fat, 19g of protein and 4g dietary fiber and would not ruin anyone's healthy diet. Similarly, other fast food restaurants offer light wraps and salads for under $5 so you have no excuse for ditching the diet.
Lunch
Save money at work by taking your own lunch. While you might get a salad at the cafe for under $5, its certainly going to cost you less to take your own, and you can probably make a better job of it, putting in whatever you like. Similarly with sandwiches, instead of spending $7 or $8 on a sub, bring your own sandwich. Choose lean meats on whole-grain bread with a light dressing for a healthier midday meal and then you can afford to feel a little less guilty when you have those chips on the side.
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