Eating Healthy on a Budget

Eating Healthy on a Budget

Let’s face it everything is going up, except our paychecks! If you live in a large city it is practically unbearable. New York City is now the roommate State. A single working person can’t afford a one-bedroom apartment on their salary, and their salary sounds pretty good.
In San Francisco people are living in their cars because the price of real estate is so high.
Adults with children are moving back in with their parents because of how expensive it is to try to make ends meet. In fact, the ends are so far apart these days, they don’t even recognize each other any longer, and it seems no end is in sight.
Grocery shopping is another place where prices keep going up. We carry circulars around like bibles searching for something, anything that’s on sale. Not only is healthy food expensive, but junk food is also pretty expensive in itself. What’s a person to do? Trying to make the few dollars from our paycheck stretch is the new Rubik’s cube. When we go food shopping, we look for the most “value for our money” However, is the most valuable quality or quantity?


Eating cheap food in large quantities is not good because large quantities of cheaply made and sold food will cause your health to suffer, and you will incur high medical expenses as a result. What is the point of eating cheap food only to spend the money you save on doctor bills?

That being the case, higher-quality foods is the better choice. Higher quality foods will enhance the quality of your life. Good quality food will have many positive effects on your body, your health, losing and maintaining a healthy weight. So eating better quality food is the best choice.
We all know we should be eating healthy; our overall well-being depends on it. Additionally, many people are seeking out the best dieting advice, to combat the epidemic of obesity. Unfortunately, our modern world of convenience has created quite a few problems for the average person, when it comes to food and diet. While many people believe they can’t afford to eat healthily, that’s simply not true. Weigh the cost of a take-out meal in a fast-food restaurant, or when you’re shopping compare the cost of processed foods to healthy alternatives and you will be surprised at what you find. In fact, healthy eating is easier and less expensive than you may think. Simply take a few baby steps each week, with the mindful goal of a slimmer and healthier you.

Eating Healthy Advice

Changing your eating habits means you’re going to need to develop a few new habits. Developing new habits doesn’t cost you anything, except time and effort. Start eating healthy on a budget with these four tips.

Read the labels. 

healthy eating makeover

The first step in your healthy eating makeover is to start reading food labels. Avoid foods with a lot of artificial ingredients and preservatives. Keep in mind, some of the hard-to-pronounce words may be vitamins. For example, tocopherol is vitamin E. It’s important to understand what the ingredients on a food label are. It’s wise to choose only foods. with labels you understand. We have written a wonderful article on reading labels that we encourage you to read. Keep in mind that the goal is to eat healthy while budgeting, and we have discussed that cheaply made and sold items are the thing to avoid. An important thing to understand is that when you are eating better quality foods, you will eat less, so you don’t have to buy as much.
Plan Your Meals:

Plan Your Meals

According to when it comes to saving money at the grocery store, planning is essential. Use one day each week to plan your meals for the upcoming week. Then, make a grocery list of what you need.

Also, make sure to scan your fridge and cabinets to see what you already have. There are usually a lot of foods hidden in the back that can be used the Only plan to purchase what you know you’re going to use so that you don’t end up throwing away a lot of what you buy. Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first.

Stick to Your Grocery List

Stick to Your Grocery List

Again, Healthline advises Once you’ve planned your meals and made your grocery list, stick to it. It’s very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases. As a general rule, try to shop the perimeter of the store first. This will make you more likely to fill your cart with whole foods.

The middle of the store often contains the most processed and unhealthy foods. If you find yourself in these aisles, look to the top or bottom of the shelves rather than straight ahead. The most expensive items are usually placed at eye level. Additionally, there are now many great grocery list apps to help you shop. Some of them can even save favorite items or share lists between multiple shoppers. Using an app is also a great way to make sure you’re list is with you.

Cook at Home: Cook large portions and use leftovers

Cook large portions

Cooking at home is much cheaper than eating out. Make it a habit to cook at home, rather than eating out at the last minute. Generally, you can feed an entire family of 4 for the same price as buying food for one or two people at a restaurant. Some people find it best to cook for the entire week on the weekends, while others cook one meal at a time. By cooking yourself, you also gain the benefit of knowing exactly what is in your food. Cooking at home is way less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time. Cooking large meals can save you both time and money. Leftovers can be used for lunches, in other recipes or frozen in single-portion sizes to be enjoyed later on. Leftovers usually make very good stews, stir-fries, salads, and burritos. These types of food are especially great for people on a budget.
Buy Frozen Fruits and Vegetables


Fresh fruits, berries, and vegetables are usually in season only a few months per year and are sometimes rather expensive. Quick-frozen produce is usually just as nutritious. It is cheaper, available all year, and is usually sold in large bags. Frozen produce is great to use when cooking, making smoothies, or as toppings for oatmeal or yogurt. Counterparts. They are available all year round and are often sold in large bags. Furthermore, you gain the advantage of being able to take out only what you’re about to use. The rest will be kept safe from spoiling in the freezer. Reducing produce waste is a great way to save money.
More Healthy Eating Tips

Once again, healthy eating does not need to be expensive. In fact, it can be cheaper than what you are used to. However, it does take a little more work than pulling into a drive-thru and ordering off a fast-food menu. Follow these tips below, to develop a healthy eating lifestyle.

  • Eat less meat. Eat smaller portions of lean proteins. Also, choose small portions of seafood and poultry. Eating red meat has been linked to various health issues, such as cancer, heart disease, and stroke. Try to limit your red meat consumption to once a week, or once every two weeks. Better yet, cut out red meat completely. A good alternative to meat protein are:
    • Eggs
    • Fish, especially fatty, cold-water fish, such as salmon
    • Skinless poultry
    • Legumes, beans, peas, lentils
  • Choose to eat a plant-based diet. It’s been shown that a plant-based diet can ward off Type 2 diabetes, high blood pressure, and other health issues. A plant-based diet can also improve your skin and hair, and help you lose weight. Another benefit of a plant-based diet is an increase in healthy fiber. However, a plant-based diet does not mean feasting on grains. Consume whole grains sparingly.
  • Limit your intake of fat. While we all need healthy fats to maintain good health, you can have too much of a good thing. Choose healthy oils like olive and avocado oils, and avoid frying foods. Oils labeled partially hydrogenated trans fat. The FDA claims trans fats are linked to an increased risk of heart disease.
  • Avoid processed sugar. Foods high in sugar are generally “empty calories”. This means they have little nutritional value and lack of essential vitamins and minerals. Also, excess sugar consumption can lead to a vast array of health issues, such as insulin resistance and Type 2 diabetes. If you have a sweet craving, choose a sweet fruit, rather than candy.
Best Dieting Advice

One of the hidden reasons many people overeat is because their diet lacks the essential nutrients. Your body stays hungry, in an attempt to feed itself the vitamins and minerals it needs. Also, dehydration can trick your body into believing it’s hungry.

Below are five tips, we believe are the best dieting advice.
  • Drink plenty of water. Be sure you’re well-hydrated by drinking plenty of purified water. You can also indulge in other calorie-free beverages, such as sparkling water and herbal teas. In fact, choosing your herbal teas wisely can have many health benefits. For example, rooibos tea is caffeine-free, and a rich source of many vitamins and minerals.
  • Eat several mini-meals throughout the day. Eating 4-5 small meals per day will allow you to better control your appetite and weight. Divide your daily calories into smaller meals and snacks. Also, eat most of your calories early in the day.
  • Enjoy protein at every meal. Protein is ultimately more hunger-satisfying than fat or carbohydrates. Protein-rich foods will keep you feeling fuller longer. Protein also builds muscle, which in turn, burns fat. Have a serving of lean meat, seafood, eggs, yogurt, beans or nuts with every meal or snack.
  • Choose your snacks wisely. A lot of overeating occurs between meals, particularly at night, in front of the TV. While it may take a little getting used to, try munching on things like baby carrots, fresh fruit, or low-fat yogurt. Choosing the right before bed snacks may also help you get a good night’s sleep. For example, walnuts contain melatonin, the sleep hormone.
  • Get plenty of fiber. Fiber not only aids digestion and lowers cholesterol, it can also help with weight loss. Fiber helps you feel full, with fewer calories. Healthy sources of fiber are whole grains, beans, nuts, fruits, and vegetables.
In Conclusion

A healthy eating lifestyle doesn’t need to be expensive. But it does need investment in time and effort, to change your current unhealthy eating habits. Simply remind yourself of the above dieting advice, and within a few months, you’ll be surprised at the progress you’ve made on your healthy eating journey. Sign up for our eBook for more healthy dining options and more


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