10 Tips To Save Money While Eating Healthy

Collards, Carrots and Lentils (click image for recipe)

Most people consider it common knowledge that healthy food is expensive and unhealthy food is cheap–that’s why we’re all so fat, right?

But for most people it does not need to be this way. Since I upgraded my healthstyle not only have I lost weight and become healthier, I have also managed to save a substantial amount of money!

How?

In a nut shell, I started cooking more at home.

But before I continue, I want to explain that I am excluding fast food from this conversation. Although the junk you get at McDonald’s and Burger King is certainly cheap, I do not really consider it food.*

It is a sad reflection on our culture that so many people rely on fast food for their daily sustenance, and my heart goes out to those who truly cannot afford better. But I contend that many of the bad decisions we make about food each day are more an issue of (perceived) convenience than price.

Last I checked burritos in San Francisco averaged over $5. And if you have properly set up your kitchen you will find it actually takes less time to cook a healthy meal than it does to place and fill your order at Papalote.

Every penny counts in this brutal economy. Here are a few tricks you can use to save a buck and get a little healthier too:

10 Tips For Healthy Eating On A Budget

• Cook at home The most important change I made to save money was to turn cooking at home into my default option rather than rely on neighborhood eateries as my go-to cop out.
• Shop on weekends If you already have fresh food in the fridge you will be more motivated to cook for yourself instead of going out and spending money.
• Shop seasonally When choosing what to eat, taste trumps health 90% of the time. (That’s why you rolled your eyes when I suggested you eat fewer burritos.) If you really want to start eating healthy you must want to eat vegetables, and that will only happen if the ones you buy taste delicious. Seasonal, farm fresh produce can completely change how you feel about vegetables and fruits–it also tends to be the best deal in the produce section.
• Shop at the farmers market There is no denying that the best tasting grocery store produce is at Whole Foods. But if you have ever been shopping there you know what a dent it can put in your wallet (this does not apply to their non-fresh items, which are competitively priced and often cheaper than anywhere I have seen). Rather than handing over your Whole Paycheck or settling for less than inspiring options at Safeway, do your weekly produce shopping at your local farmers market. If you shop intelligently (see below) you can get 2 meals for the cost of one burrito.
• Focus on leafy greens Leafy greens like kale, chard, collards, spinach and broccoli are some of the most nutritious, least expensive things you can buy. Frequently, half a bunch of kale with some beans, grains and herbs (delicious!) is my entire dinner and costs around $1.50. It also takes less than 15 minutes to prepare. Can you beat that?
• Buy in bulk Canned beans are fine, but dried beans taste better and are way cheaper. Grains from the bulk bins at your local health food store are only pennies per serving. Cook these staples in large batches and save them in your freezer for cheap, quick and nutritious food anytime. Just add some greens and you’re good to go.
• Eat less meat This is probably the easiest way to save money. Whether at the grocery store or at restaurants meat is always the most expensive thing on the menu. I do not advocate a vegetarian diet, but limiting meat to once or twice a week is an easy way to cut back on both calories and expenses. If you are worried about protein (you shouldn’t be), you can eat beans, eggs and fish instead.
• Use fish from cans Fish is an important part of a healthy diet, but fresh fish can be incredibly expensive (especially the wild sustainable kinds). Canned salmon, sardines (boneless, skinless) and anchovies are inexpensive alternatives for protein, vitamin D and omega-3 fatty acids.
• Make fruit dessert If you think the farmers market is expensive my bet is you spend most of your money on fruits. I am the first to admit that fruit can be very expensive, especially summertime berries and stone fruits. While I do recommend you invest in some high quality farmers market fruit, it will be easier on your wallet and your waistline if you consider fruit a treat to be enjoyed in moderation once or twice per day.
• Think long term I am not arguing that buying every single food item at the farmers market is the cheapest way to shop, but it is almost certainly the healthiest. Our hedonistic tendencies may incline us toward cheap, greasy foods but you should consider what you are really paying for in the long run. Poor diet can be attributed to most cases of heart disease, diabetes, stroke, cancer and a generally difficult, painful life. And I probably don’t need to convince you that a farm fresh salad costs less than a hospital trip and a lifetime of medication. Healthy eating doesn’t have to be expensive, but unhealthy eating can cost you your life.

What are your favorite money saving tips for healthy eating?

*I never, ever eat at any of the major hamburger or wannabe Mexican food chains and cannot imagine any situation in which I would. What they serve is tasteless, unsanitary and the opposite of good for you. Even if they paid me, I doubt I would eat it. But since I never ate at these places before I changed my habits, I think it is fair to exclude them.

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