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All too often I hear clients say that a barrier to eating healthy is cost. While I agree eating healthy on a budget takes a little planning and forethought, the truth is it does not have to break the bank. When buying pre-packaged and pre-cooked food, you are actually paying more for the convenience of having the food prepared. However, healthy meals can be prepared at home for a much lower cost and can be made in bulk to eat throughout the week. By preparing meals and snacks at home, you can know exactly what is being put into your food and can significantly limit the sodium, added sugar, and other preservatives used in pre-made foods.
This month I am busting the myth that eating healthy is too expensive and sharing a few of my favorite tips to serving nutritious and delicious meals, without breaking the bank!
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Penny Pinchers Guide to Healthy Eating
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 Stock Up on Fiber - Packed Freezer Finds. Frozen fruits and vegetables are a great option when it comes to eating healthy on a budget. In many grocery stores, bags of frozen fruits and vegetables are less than $1 per bag, making them an excellent option to keep in the freezer. Frozen veggies are a great source of vitamins and minerals, as well as fiber, which will help keep your blood sugar levels regulated and allow you to feel full longer.
Pump Up the Protein in the Pantry. Canned protein sources are a good choice when trying to eat healthy on a budget. These items include canned tuna, salmon, and beans, which are all pantry items that can be purchased at a low cost. Increasing the amount of protein in your meals will keep you feeling fuller for longer periods of time and help maintain your muscle mass. However, be sure to purchase canned goods that are labeled “No Added Sodium” and rinse all canned vegetables very well before cooking. Rinsing the food will reduce the overall sodium of the item.
Don’t Break the Budget with Expensive Meat. Although some fresh meat may be pretty expensive, lean proteins are still available at lower prices. Eggs, dried beans, chicken, and turkey are all inexpensive protein options available at the grocery store. One of my favorite budget friendly foods are eggs because not only are they versatile, but they also provide a complete source of protein. Beans are another good staple item to keep on hand due to their high protein, fiber, and micronutrient content, while also being a great vegetarian source for protein.
Enroll in a Co-Op with Local Farmers. A food co-op is a great way to gain access to natural, organic, and locally grown foods for much lower prices than a grocery store. Not only will this increase your access to fresh fruits and vegetables, reduce your grocery bill but also support your local economy.
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Featured Recipe
Instant Pot White Beans |
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Recipe by Camellia Brand
Total time: 35 minutes, Prep time: 5 minutes Cook time: 30 minutes
Cooking beans in the Instant Pot is super fast. This basic recipe is perfect for flavorful beans that can be used in many ways. Try them in White Bean Hummus, White Bean Pesto Pasta, and White Bean Veggie Burgers. It’s quick to make, cheaper, healthier and more flavorful than canned beans!
Ingredients:
- 1 (1-lb.) bag Camellia Brand Great Northern Beans, rinsed and sorted
- 1 tablespoon onion powder
- 2 teaspoons garlic powder
- 1-2 teaspoons salt
- 1 bay leaf
- 6 cups unsalted vegetable broth, chicken broth, or water
Directions:
Add all ingredients to the Instant Pot. Cover, twist to lock the lid, and turn the valve to seal. Press the Beans/Chili button. When the timer beeps, allow the pressure to release naturally for at least 20 minutes. Then, turn the valve to vent.
Enjoy cooked beans over rice, or use as you would canned beans. If not using right away, store beans along with any excess liquid, in an airtight container in the refrigerator up to one week, or freeze for up to 6 months.
Makes 6 servings
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Maybe we should stop asking why healthy food is so expensive and instead why is packaged food so cheap?
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| Penny Pinchers Shopper’s Guide |
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 Wondering where to get started? You will find a summary of nutritious foods that won’t break the bank below:
Frozen items:
- Broccoli, green beans, carrots, corn, sweet peas, berries, peaches
Fresh produce:
- Bananas, apples, oranges, lettuce, cabbage, spinach, green beans, sweet potatoes, broccoli
Canned items:
- Beans, peas, tomatoes, pumpkin, tuna
Pantry items:
- Brown rice, oats, whole wheat pasta, popcorn, quinoa, peanut butter
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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