Nutritious food doesn’t have to drain your wallet. Here are 5 real-world strategies to prioritize healthy foods while reducing cost — plus 3 delicious recipes to get you started.
1.PRIORITIZE NUTRIENTS
We need calories to meet immediate energy needs — but it’s nutrients that keep us healthy long-term.
2. MAKE MOST OF YOUR MEALSBuying ready-to-eat prepared foods is generally much more expensive than buying whole ingredients, which you can then prepare yourself.
3. PRE-PREP YOUR MEALS
A little more time in the kitchen can yield big money-saving resultsby keeping you out of your take-out app or the drive-thru lane.
NUTRIENT-POOR-Nutrient-poor foods may be cheap and filling, but they can lead to deficiencies and health problems.
NUTRIENT-RICH-Nutrient-rich foods may cost a little more, but they keep us satisfied and help protect our health.
4.BECOME A SAVVY SHOPPERMOST COST-EFFECTIVE PLACES
Family-run urban neighborhood fruit and vegetable stores
• Bulk food stores
• Discount grocery stores
• Farmers / community supported agriculture (CSA)
• Your own garden
Most Cost Effective Foods
A.Dried beans / grains
B.Seasonal produce
C. Frozen fruit & vegetab
D.Less popular cuts of meat (like organ meats or bone-in cuts), canned fish, or plant-based proteins (like tofu, tempeh, or beans / lentils)
5. PRE-PREP YOUR MEALSWhen perfectly good food rots in the fridge, it’s like throwing money away.
PLAN BEFORE YOU SHOP
Look at the week ahead to see how many meals you’ll need, and how much time you have for food prep. Make a list and stick to it to avoid overbuying and impulse purchases.
LEARN TO PRESERVE FOOD
Extend the life of foods from days to months (or even years) with these tips.
Days: When whole fruits or vegetables on the counter get ripe, transfer them to the fridge to extend their life by a few days.
Months :When food in the fridge won’t be eaten soon, transfer to an airtight, freezer-safe container or re-sealable bag and store in the freezer for 3-6 months. Lightly steam or boil veggies before freezing.
Years: Learn how to make jams, pickles, dehydrated / fermented goods, smoked / cured meats, etc. Some of these methods can preserve foods for years.
Being healthy is not expensive .Being unhealthy is much more expensive .
Start Today!
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