Ways To Eat Healthy Without Spending A Fortune


We've all been there, facing the need to divide a limited income between food, living essentials, and miscellaneous items. Out of these, food takes priority. After all, how do you expect to function well on low nutrition?


A diet with plenty of lean protein, fruits, and vegetables is a well-rounded one. The nutrition these add to your gut contributes to both physical and mental well-being. However, you’ll know that these ways to eat healthy can rack up quite the bill, whether you’re eating out or cooking in.


Eating healthy on a budget can be tricky, but it is not impossible. With careful planning and knowledge about the ingredients you need to use in your daily cooking, you can get all the nutrients you need without breaking the bank.

Let’s start.


Create A Weekly Menu

A great week starts with some excellent planning. A pre-set menu will not only help limit the sum you spend on food but also keep you organized.

Write down all meals for every day, and consult each recipe. Marking recipes allows you to figure out the calories you'll be taking, how long each meal will take (and if that works for your routine), and the ingredients you need to buy. Here are a few tips for a menu that doesn't require too much time out of your day and saves money:

  • Choose to cook what you eat without waste. Any food with leftovers you cannot use is a big NO. For example, chicken lasts better than fish. Certain vegetables rot/change taste when refrigerated.

  • Make it last. Meals such as roast chicken or shredded beef can be paired with different sides and stored well so you can do two days of work in one.

  • Note dietary restrictions for health issues such as diabetes, heart disease, obesity, etc. A combination of specialist-verified meal planning and medical weight loss initiatives will make things easier.

  • Choose recipes with accessible ingredients. The more unique a meal is, the more expensive your grocery bill becomes. You can also opt to substitute expensive ingredients with common ones.

  • Get creative with healthy ingredients. Adjust a recipe that you wouldn't consider for its taste. Seasonings are your best friends; simple foods like beans, eggs, and leafy vegetables can taste amazing with the right flavors.

These tips will not only facilitate a budget-friendly weekly menu but also add to ways to eat healthy. The fresher the produce that goes into your meals, the most nutrition you get out of it. Plus, you don't have to worry about sudden blood sugar spikes from last-minute menu changes.


Set A Cost Range For Groceries

Set aside a specific sum you feel is reasonable for a week’s worth of groceries. You can do this before or after creating the menu, whichever works for you. The key is to stick as close to the budget as possible.


A great tip is to compare your budget with your menu and circle out items/ingredients that aren't healthy for you. If you end up with a grocery bill that's too high, you can drop a few things without worrying about missing out on ways to eat healthy.


Shop Wisely With A List

Never, EVER shop without a list. You have your menu set, your ingredients noted down, and a budget in place. Making a grocery list should be easy. If you can't find what you're looking for, go for the best alternative (in terms of health and budget).


Another tip for shopping wisely would be to choose store brands. Food items such as frozen vegetables, canned tomatoes, cooking oil, condiments, and dairy products are much cheaper when you choose store versions over popular brand names. You get the same level of nutrition at as much as 25% lesser price.


Another way to shop wisely is to consider frozen foods. Certain frozen vegetables, such as peas and corn, are cheaper and healthier than canned alternatives. Choosing frozen over canned can help you steer clear of additives and preservatives too.


Grow Your Fruits & Vegetables

If you have a spacious yard with plenty of sunlight, why not make the most of it? Nothing's better than homegrown produce when you’re looking for ways to eat healthy. Studies show that eating fruits and vegetables can considerably reduce the risk of cardiovascular diseases, cancer, and type-2 diabetes.


Having your garden full of fruits and vegetables will also motivate you to choose clean eating over unhealthy snacking. Additionally, you save gas on unnecessary store runs.

And if you don't have enough open space, you can always get some pots out on your terrace and plant low-maintenance veggies and herbs.


Choose Wisely When Eating Out

It's perfectly fine to dine out once in a while. As long as you are considerate about choosing dishes that aren't fat or sugar-heavy--and don't let fancy names lure you into choosing expensive items--you're good to go. Another great way to eat healthy when eating out is to make sure you have your fill during other mealtimes that day.


When it comes to being invited out at somebody else's expense, where you don't worry about your pocket, here's the question: how to eat healthy at parties? It can be hard to stay on target when everyone's filling up on cheesy nachos or a rich birthday cake. The key is willpower. Remind yourself that your health comes first and that not giving up will be rewarding in the long run.


Bonus Tip: Consult A Specialist

When it comes to eating on a budget while trying to lose weight or struggling with diabetes or heart disease, reach out to an expert. STL Med Weight Loss can facilitate a simple, personalized plan to help you reach your goals.


If you are looking for a weight loss clinic in Bridgeton, we're here to help. Our experienced, licensed team will consider your specific dietary needs, including budget specifications, and provide you with the care and attention you deserve.

Visit us today to get started.

3 views0 comments