You’ve probably heard it time and time again – the secret to health is eating right and being active. But for some people, this is easier said than done. Maybe their work confines them to a desk for hours at a time, or maybe they don’t make enough money to afford healthy food. In this article, we are going to focus on how to eat right on a budget – so if this interests you, then read on.
Focus On Whole Foods
Not the supermarket as they tend to be quite pricey. Instead, don’t spend your grocery budget on processed foods as they tend to be less nutritious and often cost more. This means you should favor fresh produce, beans, nuts, and meat and fish over boxed meals or just about anything that is pre-packaged. Even those so-called ‘healthy’ options. The reality is that if a food is pre-packaged it is often not good for you.
Favor ‘Cheap’ Proteins
According to nutritionists, building and maintaining muscle mass requires roughly 1 gram of protein for every pound of body weight, especially if you're lifting weights. When you do the math, you can see that this can really add up over the course of a month.
As such, you want to focus on those protein options which are less costly. These include eggs, whole milk, tuna, liver, frozen chicken breast, and even some cheeses. Another great option is whey protein which can be teamed with milk and some fresh fruit to creates healthy and delicious smoothies which won’t break the bank.
To Freeze Or Not To Freeze
When it comes to fruits and vegetables one open question is whether you should buy frozen or not. While the answer is often no, there are exceptions. These could include when you are planning to use the fruits or vegetables in cooked products – say homemade granola bars. In this case, going with frozen options is a cost-effective way to go.
An added benefit of going frozen is that it can allow you to keep the items for much longer than you could if you only bought fresh fruit and vegetables. However, you want to make sure your frozen options are not packed with preservatives. As such, you should look for those which are flash frozen as this will lock in the nutrients without the addition of preservatives.
Don’t Focus On Brands
When it comes to the distinction of brands to generic foods, much of the cost difference is in the marketing. In some cases, a generic option might even come from the same processor as a brand. Think about it, if you needed to buy ketogenic strips, you are probably going to focus on the option which offers the most consistent results at the lowest cost?
Why should it be any different when it comes to food? Sure, there is a sense of security when buying a brand but the reality is that most generics are just as good for you when it comes to staying lean. This is especially true when it comes to raw foods where there is no benefit from buying a brand option.
Use Supplements
As mentioned, one low-cost, yet healthy protein option is whey powder. But this isn’t the only supplement option you want to consider as buying fish oil and multivitamins can also help you to eat healthy for less. The only thing to consider when you are adding supplements to your diet is which ones are needed and to what amount. As such, you will probably want to discuss this with your doctor before stocking up on pills.
Bulk Up
By this point, you have probably heard of the concept known as ‘economies of scale’. In simple terms, this means that when the purchasing power goes up, prices fall. Back to the real world, this means that you should look for opportunities to buy in bulk – when it makes sense. If you want to pay top dollar for single serving sizes of food then be our guest.
For example, you probably won’t bulk up on fresh fruits; but taking advantage of a sale or a promotion might help you lower your overall budget. Another trick includes buying a side of beef and then cutting it into portion sizes at home. Not only will you end up with higher quality beef but it will cost you less.
Get Dense, Calorie Dense
You’re trying to eat healthy on a budget and this means you want to get the most bang for your buck. This means getting whole milk, potatoes, rice, protein pasta, and oats as these foods are filling and cost less than more exotic options.
Follow The Seasons
If you are buying fruits and vegetables that are out of season, then you are wasting your money. Instead, focus on what is in season as these options will be fresher and cost less.
I hope you enjoyed this article about how to eat healthy on a basement bargain budget.
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