Eating Healthy on a Budget (part 2)

The old saying, “Where there’s a will, there’s a way”, is very appropriate here.  These suggestions require you to set aside some time to plan each week and to talk with your family to gain their support.  Once you get over the initial learning curve, these suggestions prove to be a huge time savings.

  1. Develop a weekly meal plan and grocery list that takes into account the week’s activities so that food does not go to waste.
  2. Eat together as a family.  Save leftovers for after school snacks or lunch.
  3. Take lunch and snacks with you to work or school rather than buying more expensive and less healthy options.
  4. Prioritize what you buy organic.  Because toxins bioaccumulate as you move up the food chain, it is more important to purchase meats and dairy that are organic than fruits and vegetables.  See which fruits and vegetables are most important to find organic.
  5. Eat organic, unsalted butter.  It is more expensive than the fake fats in the tubs, but the health benefits are worth it.  Add salt if you want, but buying the unsalted version means you are getting fresher, more nutrient dense butter.
  6. Use organic, whole fat milk and cream, but use less.  Liquid dairy is not the most easily assimilated source of calcium.   Invest in good, whole fat cheese instead.
  7. Eat grass fed, free range meat, but less of it.  Grass fed beef has the same amount of Omega-3 fatty acids as salmon.  If you eat a portion larger than the size and thickness of your palm at any one meal, you are overeating meat.  A smaller portion (2-6 oz) will save a ton of money without compromising on taste.
  8. Grow your own garden for produce or find a co-op or farmers market where you can support the local economy and save money.
  9. Know the cost of your staples and buy in bulk or on sale.  Be careful to buy only what you will use before it goes bad.
  10. Don’t assume that high-quality stores have the highest prices.  Many times the prices are lower on store brands that are high quality because of volume discounts.
  11. Factor nutritional value into the price of the product.  Examples: Wild Caught, cold water salmon and grass fed beef are rich in Omega-3’s.  Ezekial bread is rich in protein and fiber.  High quality, hard, raw cheeses are rich in calcium.
  12. Invest in Equipment: Equipment such as a programmable rice cooker or a high quality crock pot can make the difference in having healthy food on the table at 6:00pm.

Get creative!  Make your kitchen a happy place and find that slowing down and enjoying good food with friends and family can be its’ own reward.

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