How to Eat Healthy and Stay on Budget

What exactly does "eating healthy" entail?

Healthy eating is a topic that gets tossed into every news outlet, media platform, and self-help guide... not to mention every magazine at the supermarket checkout boasting of "ten days to slim" and "look good now" diets. But how exactly are healthy diets determined? In nearly every area just mentioned, there is a different opinion, different strategy or different "secret" to healthy living. But what truly is a balanced diet, purely? While everyone seems to have a different definition, there are a few things that experts agree on,

The USDA offers a MyPlate eating guide to cut through all the confusion. We are looking at a healthy and balanced diet. They split the healthy American diet into six categories; fruits, vegetables, grains, protein, and dairy. The sixth category are those items that should be minimized and reduced from one's diet. Within each of these categories, they provide guidelines on portions, variation, whole food and whole grains.

According to The Harvard Gazette, "The researchers found that healthier diet patterns — for example, diets rich in fruits, vegetables, fish, and nuts — cost significantly more than unhealthy diets (for example, those rich in processed foods, meats, and refined grains). On average, a day’s worth of the healthiest diet patterns cost about $1.50 more per day than the least healthy ones." That shouldn't mean that we have to compromise on healthy eating. So how do we get around the higher prices while making sure we are taking care of our bodies?

The problem is approach, what do we do at the grocery store.

1. Look for easy, cheap snack items.

Here is a list of healthy snacks and foods, only $1 a serving. Having these prepped, and pre-portioned helps you and your children create healthy snacking habits and save you money! Planning meals ahead can help cut costs. Take a look at Tuesday's blog post, Only Cook Once a Week for more meal-prepping and cost-cutting ideas.

2. Increase your time in the produce section.

Fresh or even canned, fruit and veggies are an affordable start to healthy eating. MyPlate encourages a colorful plate, filled with variety. Explore new fruits and veggies to keep your meals interesting and well rounded in nutrients.

3. Vary your protein.

Beans, eggs, and other forms of protein can lower your grocery bill drastically. Seafood is another great source of protein. Include seafood in lunches and salads with canned tuna and other cheap alternatives.

4. Make the switch to whole grains.

Generic offerings of pasta, oats, and rice are excellent items to include in your regular shopping trip. To enhance the nutritional value, opt for whole grain carbs instead. These can also be included as part of your cheap, healthy snack ideas!

5. Shop local Farmer's Markets.

Lynchburg offers a variety of options at the Lynchburg Community Market. Farmer's markets can be a great way to buy fresh, quality produce at fractions of what grocery stores may charge. It is also a great way to involve kids in the healthy eating lifestyle and become invested in community events. Planning on going? Make sure to bring cash for smaller, single item purchases at vendors.

Making the switch to healthier, nutrient foods is a lifestyle change - it comes in slow steady changes. Expecting to switch over all at once is not sustainable. Slowly incorporate these suggestions into your shopping list. Kids may push back at first, especially if they notice the sugary snack and treats slowly disappearing. It's an adjustment for them too, so give it time and patience. Your wallet and energy will appreciate the hard work and persistence. With each switch, you'll see the impact healthy eating can have on your budget and your health.

If you're worried about the compatibility of healthy diet strategies and the SNAP program, SNAP regulations are listed here.

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EWG's Good Food on a Tight Budget. (n.d.). Retrieved from https://www.ewg.org/goodfood/

Feldscher, K. (2013, December 5). Pinpointing the higher cost of a healthy diet. Retrieved April 4, 2019, from https://news.harvard.edu/gazette/story/2013/12/pinpointing-the-higher-cost-of-a-healthy-diet/

Healthy Foods Under $1 Per Serving. (2018, April 16). Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-foods-under-$1-per-serving

Start Simple with MyPlate. (2018, December). Retrieved from https://www.choosemyplate.gov/start-simple-myplate