I've had many people tell me that they can't eat healthy because "it's too expensive". So, is it? Well, no...and yes. You see, it all depends on WHAT you buy. Are you buying "diet" foods that manufacturers label as "healthy"? Are you buying that pre-made salad that costs eight bucks? You'll blow your budget in a jiffy, if so...and probably your waistline, right along with it.
First, you must understand that the most healthy foods will be those that are minimally processed - meaning they're in their most natural state. For example, in our area, I can get chicken breast for about $2 per pound. If I were to buy high quality deli chicken breast, I would fork out $10 per pound. The general chicken breast is a much healthier option. It has no preservatives, and I can cook it myself and know exactly what's in it - for a fraction of the price! The deli chicken will already be cooked, cured, preserved, and seasoned...and much more expensive.
Now, let me take a moment to touch on "diet" foods. Low fat, flavored yogurts, granola bars, and most breakfast cereals are NOT healthy. Many Yoplait Light flavors have more sugar than a serving of ice cream! Yes, these foods may be low fat, but they're also loaded with artificial colors, flavors, and preservatives. I promise, I'm sincerely not trying to harp on anyone who does eat these things because, because let's face it, they're handy! However, there are quick, healthier options available, as well.
So, let's go over some inexpensive, nutritious options :-)
- Any and all produce: Note - prepared produce (think: chopped & bagged lettuce, sliced apples, etc) will be more expensive than produce that isn't already prepared. Great options - apples, lettuce, sweet potatoes, squash, kale, pears, carrots...
- Plain oatmeal: Buy a large canister and prepare several servings to last several days. Add in your own goodies - nut butter, apple slices and cinnamon, milk, berries, raisins...yum :-)
- Chicken & fish
- Low fat plain yogurt: I love nonfat greek yogurt, and I get the full-fat plain yogurt for my toddler. Add a drizzle of honey or stevia to sweeten it, and add in fruit, nuts, or seeds to add flavor and a nice crunch.
- Bulk brown rice
- Whole grain pasta
- Beans
- Eggs
Nutrition doesn't have to be complex. "Build" your meals by choosing a fruit or vegetable, protein source, and whole grains source. For example - breakfast could be an egg, a piece of whole wheat toast with peanut butter, and an apple. For lunch, have a vegetable salad beans and avocado. For dinner, brown rice with chicken and broccoli. Voila! Each item doesn't take much prep, but will help your health drastically :-)
Once a month I run a free clean eating group via Facebook. The groups vary from 5-14 days, but they are full of latest nutrition info and really gets you started on the right path with your nutrition. We go over everything from meal planning, great snack ideas, our dreams & hopes for the future, and what to say to others when they don't support our healthy lifestyle. Interested? Email me or apply here for more info. Can't wait to talk with you!
