Many people believe that healthy food is not cheap while unhealthy food comes cheap. A tight budget could stop you from preparing healthy meals.
But consuming a healthy diet does not necessarily mean that you need to go for expensive foods.
So if you are compromising on your health due to a tight budget, then you can take a look at these tips for eating healthy.
1. Meal Planning
Meal planning is one of the most important factors in eating healthy by keeping the expenditure within the food budget. It makes sure that you have your meals prepared.
Prepare a food purchase list and consider planning your meals well in advance.
Take advantage of the low prices of seasonal foods that you would relish throughout the year.
You can find a variety of vegetables and fruits at the peak of the season which are inexpensive and supply high-quality nutrients.
Summer is one of the best seasons to stock on a variety of nutritious food items.
2. Shop On Weekends
Make a habit of getting meals in advance to avoid the temptation of spending money on other days.
If you have a stock of fresh food already then, you are less likely to go out and spend money.
Plan your meals during weekdays and have a look at the shopping list when you step out. Following a shopping list can prevent you from overspending and start eating healthy.
Refrain yourself from shopping for food when you are hungry. It is better to consider various local butchers, grocers or bakers to get the best value.
You can stock up on some of the essential food items during sales. You can always find a big deal on organic food in the supermarket.
3. Buy In Bulk
Buying foods in bulk is a great way of saving money as well as time. You can check online for some vouchers and discount codes to get better prices.
You can buy veggies and meat in bulk and preserve them in your freezer to prepare quick, cheap and nutritious meal anytime.
You can make use of the bones to prepare a healthy stock or bone broth. They can be stored for a longer period in the freezer. You can also make chicken breasts or ground beef and store it for later use.
4. Consume Less Meat
Meat is the costliest food item at restaurant or grocery stores. It is not necessary to go vegan but limiting meat intake can save you a great deal of money.
With saving money, it can also reduce your calorie intake and make you stay healthy. Several studies have indicated that consuming less meat can lower your blood pressure.
It can minimize your risk of chronic conditions such as obesity, cardiovascular disease, diabetes and cancer. Consuming processed or red meat is often linked to colon cancer and type 2 diabetes. It can prevent you from gaining weight.
5. Go Frozen
Frozen vegetables and fruits are less expensive and fresher than other canned sections found in the store.
Some of the good choices may include apples, bananas, and pears. It is a good idea to buy seasonal veggies and fruits and seal them in a freezer bag.
But it’s important to wash and dry them thoroughly before storing them in freezer bags. You can blanch them in boiling water and place in the freezer.
You can create packages of mixed vegetables like carrots, corn, cauliflower, onion, broccoli and red pepper and freeze them for later use. This colorful combination of veggies can enhance your meal and satisfy your taste buds.
6. Quit Carbonated Drinks
If you wish to eat healthy, then you need to cut out on soda, processed juices, and canned drinks.
Besides being unhealthy, they increase your food bill. Fruit juices tend to raise the level of insulin and do not offer much nutrition.
So instead of having these drinks you can rely on water to quench your thirst.
Water is cheaper and healthier that is required by your body for hydration to carry out the body’s functions efficiently.
You can even choose to sip on herbal teas and homemade almond milk to get a good dose of healthy vitamins.
7. Go For Leafy Greens
Leafy greens such as spinach, broccoli, kale, collards and chard are the least expensive and nutritious foods that you can buy at grocery stores.
8. Avoid Frequent Visits To Restaurants
Cooking healthy and delicious meals at home is a better option than spending a lot of money in pricey restaurants. Besides, the fast foods served in the restaurants are unhealthy.
You can always refer to cookery shows and books if you find it difficult to prepare a meal. Cooking at home can give you a lot of advantages as you can control the food portion and save yourself from eating more.
It can keep you away from the temptation of adding a little more to the meal. By cooking a meal at home, you do not have to move outside your door to enjoy a hearty meal.
The leftovers can be packed away in lunch boxes. Cooking your meal helps you to have control over the food ingredients that you make use of. It will help you to achieve the correct balance of flavors that can stimulate your taste buds.
9. Avoid Buying Junk Food
You should control yourself from buying junk food for the obvious reasons as it is expensive and unhealthy expensive since it contains a high amount of sugar and saturated fats. They can give an invitation to several diseases like obesity, diabetes, cancer and heart problems.
Since junk foods do not offer any essential nutrients, they cause weakness in your body. The excessive amount of salt and sugar present in these foods can raise the heart blood pressure.
It can also affect the pancreas that can result in diabetes mellitus. When you consume excessive junk food the main blood portion gets diverted to your intestine, that can make you feel drowsy.
It is better to shop by yourself and avoid taking kids along with you since they are the ones who are tempted to buy junk food items.
10. Make Use Of Fish From Can
Fish forms a crucial part of a balanced diet, but it is not cheap. Smoked mackerel, canned salmon, anchovies, and sardines are some of the inexpensive alternatives for vitamin D, omega 3 fatty acids, and protein.
Omega 3 is beneficial since it lowers the cholesterol levels and decreases body fat. It can reduce your risk of heart disease and cancer.
11. Find A Farmers Market
There are many websites Eat well guide and Local harvest that can be helpful to find a farmers market located in your area. These websites have the necessary sources that are required to search a local supplier of healthy animals.
It is best to look at a farmers market than settling for practical options. These markets typically keep the healthiest and fresh choices and sell them at low prices since they do not have to do any transportation.
12. Grow Your Vegetables And Fruits
It is possible to construct a garden of your own to grow vegetables and fruits if you reside in a large city.
You can consider square foot gardening to maximize space. It can give you the advantage of picking fresh vegetables and fruits from your beautiful garden.
13. Buy Whole Foods
Ensure that you diet flax seeds, whole rice, cottage cheese, apples, ground beef, olive oil, spinach and real butter.
For a healthy body, it is important to reduce the intake of processed foods and increase the intake of whole foods that will nourish your body.
These foods are nutritious compared to the other processed foods and they help to improve digestion. They prevent obesity and reduce your chances of developing colon cancer and heart disease.
Whole foods contain nutrients and enzymes that are intended for health. They can help you to get rid of some annoying ailments like hormonal imbalance or constipation.
14. Double Up Your Meals And Freeze
If you are preparing stews or healthy soups, then you can prepare twice the portion and keep it in the freezer. It can save you time as well as money.
A meal frozen can help to overcome the problems of lacking in inspiration or not having enough time to prepare a hearty lunch or dinner.
15. Prepare Dessert At Home
Most of the desserts that are bought from the stores contain a high amount of sugar plus they are very expensive. You can prepare your healthier version of the dessert that will keep you away from indulging in unhealthy options.