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3 Ways to Eat Healthy on a Budget

It’s time. You’ve made the commitment. This is the week that you banish all that junk food from your cart and clear it from your pantry.

Your new, healthier diet starts now. So you head to the grocery store, fill your cart with “healthy” food and head to the checkout counter — and find yourself reeling at the bill! Who knew the journey to better health came at such a cost?

Take a breath, and don’t give up — having a healthier body doesn’t have to cost you an arm and a leg. If you find yourself overwhelmed by the price of healthy food, here are three tips for eating healthy on a budget. 

1. Use canned and frozen foods when possible.
Canned and frozen foods have been a thrifty go-to for years. They have a longer shelf-life, which reduces the chance of waste, and they can be cheaper to purchase. If you are concerned about the sodium content in canned foods, look for those labeled “no salt added” or “low sodium.” If you can’t find a “no salt added” version, just drain your canned vegetables and rinse them well — this trick alone can substantially reduce the amount of sodium in the food. When it comes to buying frozen foods like chicken, fish, fruit and vegetables, avoid those with added sauces, breading, seasonings or sugar. 

2. Meat is usually the most expensive item, so use it wisely. 
You may have already noticed when purchasing groceries that meat quickly runs up the bill at checkout. Going vegetarian isn’t the only way you can to save money on groceries and get the protein your body needs. Check the store’s circular online before you go shopping and plan meals based on the meats that are on sale. 

And while using dried beans is a great, cost-effective way to get protein, there are ways to still use meat in meals and save a buck or two. One of the easiest ways you can save on meat is to use a portion of what’s required for a recipe and add additional vegetables to bulk-up to your dish. For example, a spaghetti recipe traditionally calls for one pound of meat. Instead, try using half a pound of meat, half a cup of dry lentils, half a cup of chopped red bell pepper and half a cup of chopped mushrooms. This provides a cheaper meal that is more balanced while only sparing 7 grams of protein per serving. It also reduces the calories and fat. This version of spaghetti will keep you feeling full longer because of all the additional fiber, and you can use whole-wheat pasta for an added burst of fiber. After making this dish, you’ll have 1/2 pound of meat leftover to use in another meal.

3. Use correct portion sizes. 
Portion sizes are not only for a measurement of calories, fat grams and protein — they also give us a guideline to use for the amount we should be eating. Purchasing what you need for dishes you plan to prepare and using the appropriate portion sizes helps eliminate overbuying at the store. It also eliminates the chance of waste. If you’ve ever had produce spoil before you got a chance to use it, be more intentional about what you buy at the grocery store. Following the recommended portion sizes may also ensure that you have leftovers, eliminating the need to grab lunch out at work. And don’t forget the added benefit of losing a few pounds or maintaining a healthy weight. So next time you go grocery shopping, purchase only what you need and never go shopping on an empty stomach. 

For more healthy eating tips, visit GetHealthyLiveWell.org. To have health-related news and tips delivered to your email inbox each month, subscribe to our customizable Get Healthy, Live Well newsletter at tanner.privatehealthnews.com

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