In today’s economic climate, living expenses can often overshadow the cost of maintaining a healthy diet. Fortunately, managing personal finances and nutrition isn’t a zero-sum game. It’s possible to consume balanced meals without breaking the bank.
It’s more than possible in today’s world. Eating healthy doesn’t just improve your physical health, it also improves your mental health as well. Studies have shown that eating healthier food and avoiding processed food significantly reduces stress. Being more accessible also lessens the perceived financial burden of eating healthy.
There are more options than ever to eat healthy, once you know where to look. The idea that eating healthy is expensive is merely a smokescreen for people to be dissuaded from going full-force into new eating habits.
Planning Ahead
The foundation of budget-friendly, healthy eating is planning. By planning meals for the week, shoppers can avoid expensive last-minute takeout and unnecessary impulse buys at the grocery store. The first thing to do is create a meal plan. Include breakfast, lunch, dinner, and snacks. Variety is important in a balanced diet, so try to incorporate different food groups in every meal.
Next, write out a grocery list based on the meal plan. Stick to this list when shopping to avoid overspending. However, remember to be flexible. If you spot a sale on a particular item, don’t be afraid to swap out similar items on your list. There are a ton of quick and simple snack recipes you could follow that are surprisingly adaptable.
Internalizing a Healthy Mindset
Your body feels less sore and sluggish. One of the hardest parts of committing to a healthy diet is thinking it’s worse.
Shop Smart
Strategic shopping can save both money and health. Shopping on the periphery of the grocery store is often recommended. Here you’ll find fresh produce, lean meats, dairy, and whole grains – the building blocks of a nutritious diet. Processed foods in the centre aisles often cost more and pack in unhealthy additives.
Don’t disregard frozen fruits and vegetables. They’re often just as nutritious as their fresh counterparts and can be cheaper, especially when a particular fruit or vegetable is out of season. Opt for store brands instead of name brands. They usually offer the same quality for a fraction of the cost. Buying in bulk is another cost-saving strategy, but only buy what can be consumed before it spoils.
Go For Smaller Businesses
Smaller businesses, particularly those selling food, often stock products that are locally produced or made in smaller batches, leading to fresher, higher-quality offerings. This is especially true with farm-to-table or farm-to-shop products. They also offer a level of personal service that larger corporations can’t match.
They may know their customers by name and be able to cater to individual needs or preferences. Not to mention, endearing yourself to a small business could lead to them providing you with better products that aren’t offered anywhere else. Of course, all of these will be at competitive prices, seeing as they are small businesses in need of regular patronage.
Veggies, Rice, and Chicken
A lot of people think eating well means a bunch of expensive supplements, fruits, or fresh produce. In reality, there are three fundamental staples of a healthy diet for most regular people. Veggies, rice, and chicken offer all the nutrients needed to subsist day-to-day. Not only that, these three simple foods provide a ton of diverse meal options.
Chicken, rice, and veggies are widely available and tend to be quite affordable, making them accessible for people on a budget. Also, these ingredients can often be bought in bulk for additional savings. Rice, particularly white rice, can be stored for a long time without spoiling, reducing waste. Many vegetables, particularly root vegetables and winter squashes, also have a long shelf life. Chicken can be frozen for long-term storage.
Cooking Economically
Learning to cook is an investment in both health and budget. Homemade meals tend to be healthier and cheaper than prepared or restaurant meals. Moreover, cooking can be a rewarding experience. Simple, healthy recipes are plentiful on the internet. Start with basic dishes and gradually try more complex recipes.
Leftovers are a budgeter’s best friend. Consider making large batches of meals and freezing portions for later. This method saves time, and money, and can discourage takeout on busy days. Remember to use safe food handling practices when storing leftovers.
Limiting Waste
Food waste is both a budget and health enemy. By managing food storage and leftovers properly, you can avoid wasting valuable groceries. Store food properly to extend its life. Most vegetables last longer in the fridge, while certain fruits do better at room temperature.
Use fresh produce in smoothies, salads, and stir-fries before it goes bad. Leftover bits of vegetables can be used to make broths, and overripe fruits are great in baking or frozen for smoothies. Instead, internalize that it is simply different.
While it’s undeniable that some processed food is cheaper than healthy food, think about the bigger picture. The health concerns you get from eating poorly could easily outweigh the perceived “cheapness” of these food items.
Also, read: Your Journey to Health and Wellness Shouldn’t Miss These 7 Things
