A whopping 20 percent of Canadians can’t afford their homes, according to a recently released study, and I’d guess that this statistic is comparable in the U.S. and other developed countries right now. The report went on to state that these people frequently choose unhealthy food options because they believe them to be cheaper and feel they can’t afford to eat right. So in my effort to help everyone who’s watching their money (isn’t that just about everyone these days?), I’ve compiled some of my favorite ways to eat more healthfully on a budget.
1. Double or triple your normal recipes and freeze the leftovers. You’ll dramatically cut down the cost of buying prepared and packaged foods. And, you’ll eat healthier when you’re tired or in a pinch for time.
2. Use seasonal fruits and vegetables as much as possible. When food is in season, it’s cheaper. Plus, you’ll be doing your part for the environment by eating more locally grown food.
3. Watch for sales. Plan your meals around some of the cheaper items you find.
4. Add more beans to your diet. Beans are not only the “magical fruit,” they can also work magic on your budget since they’re super nutritious and cheap. Dried beans can be cooked effortlessly overnight in a slow cooker. Place one cup dried beans and six cups water in a slow cooker before going to bed and cook on low overnight. Drain and rinse in the morning and they’re ready for use in your soup, stew, chili, salad, or other recipes.
5. Eat more vegetarian meals. Meat tends to be more expensive; not to mention, it also takes a higher toll on the environment and your body.
6. Take a page from the chef’s notebook. Use mirepoix as a base for many soups, stews, and rice dishes. Mirepoix is a fancy-sounding French word that simply means chopped onions, celery, and carrots. These are among the cheapest vegetables and they add lots of flavor to your meals.
7. Shop at your local farmers’ markets instead of grocery stores as much as possible. Most farmers’ market food doesn’t have the built-in costs of lengthy transportation, distributors, warehousing, etc. Plus, the food is fresher and frequently more nutritious, and eating locally is better for the environment.
8. Grow your own sprouts and herbs. Growing your own sprouts is much easier than you think. Not sure how? Read my article on how to do it.
9. Buy seasonal produce in bulk and freeze it. From berries to sliced peaches to chopped green and red peppers, many fruits and vegetables can be frozen.
10. Hit the bulk bins at your local health food or grocery store. Here’s where you’ll find the lower cost whole grains, beans, seeds, nuts, and flour. They’re usually substantially cheaper than their packaged counterparts are. And, less packaging is good for your wallet and the planet.
11. Shop the perimeter of your grocery store. You’ll find fresher, healthier options there. The center aisles are primarily reserved for the packaged, convenience foods that tend to cost more and are full of dangerous additives, trans fats, and sugar.
12. Make your own snacks. Prepared snack foods are not only full of junk ingredients that you should avoid, they tend to be expensive. Make a batch of cookies, muffins, or other snack food with wholesome, natural ingredients.
13. Plan ahead. A few minutes of planning your grocery list and the meals you’ll make can save you plenty of cash on impulse purchases you’ll be less likely to make.
Eating healthfully doesn’t have to be costly. With a little planning, you might be surprised at how inexpensive—and delicious—healthful eating can be.
By Michelle Schoffro Cook for Care2
