How to Eat Healthy on a Budget - Eating healthy is expensive! - Wellness 101 show
Do you know how to eat healthy on a budget? Eating the “right” foods is a daily struggle for many of us and knowing what and who to believe about the proper diet can certainly be confusing. The truth is folks…food is what fuels you. If your diet is deficient in the nutrients your body needs…your health may suffer. As a matter of fact, making healthy food choices is one of the best things you can do to prevent your risk of a myriad of chronic diseases. So how do we know what to put into our bodies? That’s where the Food Pyramid comes in.
Now before you go turning this video off…this isn’t the same food pyramid we learned when we were kids. Like anything else…health and scientific information constantly changes all the time…based off the information that we had…at that time! For example…Pluto was considered a planet when I was a kid…now…it’s considered a dwarf planet...who knew? The food pyramid is no different…what’s more…it not even a pyramid anymore…it’s a plate! Yup…to make things easier, the U.S Department of Agriculture took the food pyramid and turned it into your dinner plate. According to the USDA, half of your plate should consist of fruits and vegetables and the other half should consists of equals parts whole grains and protein with a small saucer sized dish for your dairy intake.
We’ve learned that what may work for me diet wise…may not necessarily work for you. We all have very different health and wellness goals. That’s why the USDA created myplate.gov. At Myplate.gov you can learn how much you need from each food group and get a free personalized eating plan that is right for you…based on your age, sex, height, weight and physical activity level. Stop guessing and start eating healthier today!
With that being said…eating healthy is certainly not cheap. But believe me when I say this…it CAN be done! It just requires a little preparation and some careful budgeting.
1. FRUITS AND VEGGIES: fresh produce can be expensive, and it sure doesn’t last long. Try buying “in season” produce which is usually less expensive and at peak flavor. And be sure to buy only what you can use before it spoils. Consider choosing canned fruit in 100% fruit juice and canned vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious as fresh, and often cost less, last much longer, and are a quick way to add fruits and vegetables to your meal.
2. GRAINS: Rice and pasta are great budget-friendly grain options. Just be sure to limit pre-mixed options that tend to be high in sodium. Also consider choosing hot cereals like plain oatmeal or whole-grain dry cereal for breakfast and try switching to whole-wheat crackers or popping your own popcorn for some healthier whole-grain snack options.
3. PROTEIN: To lower meat costs, try buying the family-sized or value pack and freeze what you don't use. Choose lean meats like chicken or turkey. When choosing ground beef, make sure it’s at least 93% lean ground beef. Don’t forget folks…protein is not just meat! Some great low-cost protein foods include: peas, kidney beans, lima beans, and garbanzo beans (chickpeas). Beans, peas, and lentils cost far less than a similar amount of other protein foods. And don’t forget about eggs…they are a relatively low-cost item and are easy to prepare in a hurry.
4. DAIRY: Consider choosing low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than whole and 2% milk. Also consider buying the larger size of low-fat plain yogurt instead of individual flavored yogurt packets. Then add your own flavors by mixing in fruits to save you a little dough!
5. OTHER TIPS: Lastly…skip the soda and sugary drinks. Drink your water people! Water has 0 calories, cost 0 dollars, and will help keep you full between meals. Save time, money, and calories and skip the chip and cookie isle as well. And as an added safety measure, select a checkout line without candy…your wallet and waistline will thank you for it!
*DISCLAIMER – This video does not provide medical advice! The information, including but not limited to, text, graphics, images and other material contained in this video are for informational purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you saw in this video.
