Healthy Eating on a Budget
I recently sat down for an interview with Eating Well magazine to discuss healthy eating on a budget. I find a lot of my client’s feel they have to do expensive #diets, take #supplements, #detox plans, and #cleanses in order to lose weight and be #healthy. I am here today to tell you this is NOT true. When I was in grad school living in New York City I had to learn how to eat healthy on a budget fast! From my personal experience with eating healthy on a budget I want to share with you some tips and tricks that I used to get by!
Tip Number 1: Re-purpose Leftovers
Buy foods that can go a long way meaning they can be transformed in different meals. Doing this will ensure your not wasting food, you feel like your eating a variety of meals, and its saving #money.
· Mixed nuts- these can be used as a heart healthy #snack and can also be added to a healthy Asian salad for a salty crunch
· Eggs- can be used in an omelet for breakfast, hard boiled as a snack, and used as your protein in a salad
· #Avocado- ¼ sliver of avocado can top your omelet in the morning and the remainder can be used to make fresh guacamole for your taco salad with dinner
· Canned #chickpeas are another great source of healthy protein that can be stretched over a few meals. You can bake and garnish them with spices for a snack, top salads, and make homemade hummus
Tip Number 2: Alternate Sources of Protein
#Protein is typically the most expensive item we buy at the grocery store----
One thing to consider is alternate sources of protein
· Lentils- 1 cup of dried beans provides roughly 16 grams of protein. Its #cheap and goes a long way over many meals (meatless bean burgers, rice and beans, bean dips).
· 2 tbsp of peanut butter provides between 7-8 g protein. Peanut butter has a long shelf life and can be used in many different recipes.
· Quinoa- called a super grain due to its high protein content, 8.4 g protein per cup, can be used in a large variety of dishes including salads, breakfast porridge,and pilaf to name a few.
· 2 slices of whole grain bread provides 8 grams of protein. Bread is typically a staple in most individuals diet; you can freeze bread you aren’t going to eat for the week to preserve.
Tip Number 3: Shop In-Season Produce
· Shop in season vegetables and fruit- they are 100% of the time #cheaper.
Tip Number 4: Shop Canned and Frozen Foods
A lot of times #frozen or #canned foods are healthier and cheaper than fresh out of season fruits and vegetables and are often higher in nutritional value. This is because frozen fruits and vegetables are picked at the peak of their ripening and therefore have the most nutritional value at the time of picking. Once they are frozen or canned they hold onto those nutrients.
Another recommendation is to buy fresh produce in #bulk when they are in season and freeze for later use.
Tip Number 5: Shop After Hours
Go to farmers market at the end of the day. A lot of times if you go during “not regular hours” towards the end of the day suppliers may be willing to negotiate on prices.