A common complaint when it comes to healthy eating is that healthy foods are expensive. While it is true that a pint of fresh blueberries will cost you more than a generic-brand bag of chips this doesn't mean that healthy eating has to put you over budget. There are many foods available that are both healthy and affordable. By shopping smart and planning ahead, you can eat healthy and cheap.
Choose Traditional Over Trendy
Trendy health foods are expensive. For example, a new juice blend with açaí or a rare, imported vegetable is often too costly for an average food budget. It's important to remember that just because these foods are getting a lot of attention in the media doesn't mean they are the only healthy foods available. Choose traditional healthy foods to save money. Brown rice, black beans, sweet potatoes and dark greens, such as kale, are some of the healthiest and most affordable foods at the market. Shopping for and eating foods that are natural and more common in your area is the best way to get the largest volume of healthy foods for your dollar.
Shop the Bulk Bins
The bulk bins at your local health food market provide an affordable way for you to enjoy whole grains, nuts and dried fruits. Perhaps quinoa has caught your attention and you want to try it, but don't want to spend a fortune on a large bag. Bulk bins allow you to purchase only what you need and the prices are often less expensive by the pound. You can find whole grains, such as wheat berries for salads, almonds for snacking and flours made from amaranth and millet for baking.
Cook Your Own Meals
Busy schedules can make cooking a challenge, but one of the most effective ways to eat healthy and cheap is by making your own meals. According to the University of Pittsburgh Medical Center Nutrition Services, many packaged store foods are higher in fat, calories, sugar, sodium and cost than what you can make at home. Black beans and inexpensive vegetables, such as carrots, onion and celery, can be used to cook a large pot of soup, which can be divided into individual containers and reheated for meals later in the week. A large pot of whole wheat pasta can be tossed with tomato sauce and fresh vegetables, such as spinach, for microwave-ready lunches that are much more affordable than those in a supermarket freezer section. A slow cooker is also a great tool for making healthy stews and large meals. Prepare the foods quickly the night before, toss them in the pot in the morning and allow them to cook all day.
Other affordable, healthy meals take a lot less time to make than most people realize. Rolled oats take about 30 seconds longer to cook in the microwave than the more expensive instant packets. A frozen piece of salmon can be thawed in cold water in about 10 minutes and cooked in 15 minutes. Before you view cooking as too difficult or time consuming give a few meals and snacks a try. Chances are you will find it is much easier and faster than you expected.
Eat Seasonal Foods
The Ohio State University Medical Center suggests buying fresh fruits and vegetables that are in season to save money. Berries and lettuces are plentiful and cheaper in the summer while squash, dark leafy greens, sweet potatoes and citrus are more affordable in the winter. Check out local farms to find good deals on in-season produce. If you live near a berry farm, you can freeze extra berries you buy in the summer for use on cereal and yogurt throughout the year. During the autumn, check out apple orchards and pumpkin patches. These foods can be cooked, pureed and frozen for use in baking, soups and oatmeal to add an extra nutritional boost.
Stock Up on Sales
When you find a sale on a healthy food, take advantage and stock up. Everything from frozen wild Alaskan salmon to 1 lb. bags of almonds will go on sale from time to time. Always have your eye out for deals. If it is a good deal, buy two and store it for later use. Produce and nuts can be frozen, whole grains last extended periods in airtight containers in the refrigerator. You will save money in the long run and have stocked healthy food to turn to months later. In addition, it can save you money not to get stuck on a single brand. For foods that you cannot keep for extended periods, such as yogurt, buy whatever brand is on sale that particular week to save money.
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