10 Ways To Eat Well For Less
Yes, eating healthy food is a huge priority for me, because I recognize what an impact it has on long-term health. But keeping healthy food options around doesn’t have to cost an arm and a leg or have you chained to the kitchen every day. Here are some suggestions to get you started:
Stay away from most foods that are packaged in boxes or bags. That way you will be making whole foods your priority, both saving you money and keeping you healthier.
Shop local sources and eat what’s in season. Produce that is not in season has often travelled a very long way to get to your store, which is not good for either the environment or your budget. Local eggs, meat and produce from small local farmers are way more nutrient-dense than store-bought organic and often cost less. Next time you buy eggs, get one dozen at the farmers market and one from the grocery store and compare the color of the yolks and the taste of the whole egg. No more pale-colored yolks for me!
Invest in a slow-cooker (or an Instant Pot which has a slow cooker component), Slow-cooking cheaper cuts of meat turns them into, tender flavorful meals. It’s also a great way to make big batches of inexpensive soup or stew (whether meat-based or vegetarian).
Plan ahead a little and have “cook ups”. This means having a day when you cook up a bunch of things to use during the week (or freeze for even farther out). Some suggestions are: sauces of all kinds (link to easy red sauce recipe) to put on whatever you’re eating to spice it up, spaghetti squash, cauliflower “rice,” roasted vegetables, casseroles that will provide more than one meal (chicken enchiladas, layered vegetable bakes), egg frittatas, grainless meatballs, sheet pan meals with enough for more than one meal, etc ..
Pack your lunch instead of buying out. Establish a system by packing your lunch the night before. If you have made the food yourself, you will know exactly what’s in it and it will definitely be healthier and probably better tasting! If you have done a “cook up”, you’ll have plenty of food to choose from.
Think outside your box and add some small inexpensive fish (like sardines) into your diet. Fish that can fit its whole self onto your plate will be higher in healthy Omega 3 fat.
Some other think-outside-the-box foods include organic or grass-fed organ meats and other “unusual parts” like oxtails and marrow bones. Chicken liver pate is really easy to make and a little goes a long way. You can use a slow cooker to make wonderful “bone broth” from the marrow bones to use in all kinds of recipes (or just drink it straight for a big dose of collagen).
Make a list! Scan your fridge and cabinets to see what you already have and make a list before you go shopping. You don’t have to specifically map out what you’ll be eating each day if that sounds like too much work, just have a general idea. But do have at least a rough plan of what you want to make for the week and and what fresh vegetables you need to have on hand in order to be able to throw together salads and sides.This can help prevent wasting money on items that will languish in the frig.
Shop the perimeter of the grocery store. I start at the farmers market first whenever I can and then fill in at the grocery store. But if you’re at the grocery store, try to mostly shop on the outside aisles of the store because this is where all the whole foods are. The middle of the store is where you’ll find the most processed, unhealthy items. If you must wander inside, look to the top and bottom shelves for the most economical choices. The most expensive stuff just happens to be right at eye level!
Use an app to help you shop. There are some good ones out there. Some of them can save favorites and let you share your list with others who might be helping you shop.
If this list has you feeling overwhelmed and you feel like you could use some help figuring it all out, you’re not alone. Mapping out a plan for shopping and eating is one of the many areas a Health Coach can help you sort out! If you fall into the overwhelmed category, consider following this link to contact me and learn more.