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12 Ways to Eat Healthy on a Budget

Scientists at the University of Washington have affirmed what people transitioning to healthier lifestyles have discovered in the checkout line: eating healthy is expensive, and eating poorly is cheap. In fact, switching to a cleaner diet and

grocery-shopping

Fortunately, with a little planning and budgeting, it is easy to balance out the grocery bill.

1. Waste not, want not

One of the best ways to get your bang for your buck is to use every last bit of what you buy. For example, instead of chicken breasts, buy the whole bird. Make roast chicken, remove the meat, use the

2. Make your own specialty products

When almond and coconut products, you can make almost all of fraction of the cost. Things like almond flour you’ll find after some time that you can wean yourself off of. Paleo treats are still just that, treats. One of the biggest mistakes people make is replacing their old

Almond flour, almond butter, and almond milk can all be made from raw almonds. The same is true for all things coconut, made from either fresh or dried coconut.

3. Buy in Bulk

You can frequently get a cheaper price/pound when you buy in bulk. Nuts, coconut and almond flours, seeds, honey, nut

4. Hit the mark downs

The fruits and vegetables are still good if you cook them or freeze them right away and they cost a fraction of the regular price.

5. Read the flyers

Now that you’re eating healthier, you’ll need the newspaper for more than just lining the garbage bins; check out the

6. Buy direct.

Local farms are everywhere. You can see a list of farms in the Halton Region here. Getting your food directly from the farmer ensures that you are getting quality food for the most economic and sustainable price. Buying from local farms also supports ethical agricultural and livestock practices.

If going to the farm seems like too much work, join a CSA. To join a CSA, you pay a set fee prior to the start of the growing season. In return, you receive shares (produce) in the farm’s bounty weekly at a local pick-up. You have the option of choosing full or half shares, as well as indicating what fruits and vegetables you wish to receive. Produce is always fresh, local, and mostly organic. Some CSA farmers also offer pastured meats, eggs, dairy and more.

csa

To learn more about joining a CSA near you check out their website here.

7. Buy online.

Buying online is a great way to shop, mostly because time is a premium and having things delivered straight to your door saves time (and energy). There are also many products online that you would not find at your regular grocery store.

Some good websites are Amazon, iHerb, Vitacost, and Tropical Traditions. These websites offer Village Green Network is an online marketplace

Some websites have a subscribe and save option which saves you time and money if it is an item you know you will be purchasing frequently. Buying in bulk online also comes in handy. You may not need 6 gallons of coconut oil for yourself, but get some friends together and split the order.

8. Buy in season.

In-season produce is the most plentiful. So plentiful in fact, that the price is reduced dramatically, so consumers will grab it up fast. If you have freezer space or like to can foods, stock up when fruits and veggies are at their rock bottom price, so you can eat from your surplus year round. Here in

9. Choose frozen over fresh.

Farmers and That’s why you can often buy frozen fruits and vegetables for less than what you can get in the produce isle. It’s not always the case, but it’s worth the comparison when you’re at the grocery store.

10. Grow your own.

You don’t need a green thumb and a

11. Eat in and prepare your meals at home

You already spend a significant amount of money on groceries so don’t do it in vain by going out for lunch. Keep the meal plan simple and make large batches for leftovers. Set aside an hour or two each week to meal plan for the week. Take an inventory of what is in your fridge and plan for 3-4 dishes that you can rotate during the week.

Eat before leaving the house and take food with you if you know you will be gone for a while.

12. Buy organic from the “Dirty Dozen” and make friends with the “Clean 15”

We know

Remember these twelve fruits and veggies and

dirtydozen

The EWG’s Shopper’s Guide has a free app listing both the Clean 15 and Dirty Dozen that you can access next time you’re at the grocery store.

Sources

http://onceamonthmom.com/paleo-on-a-budget/

http://www.ewg.org/foodnews/summary.php

http://lowfatcooking.about.com/od/healthandfitness/a/Is-Healthy-Eating-Too-Expensive.htm

http://www.doctoroz.com/blog/uhc-smart-patient/does-eating-healthy-need-be-more-expensive

http://balancedbites.com/2012/09/faqs-how-can-i-eat-paleo-on-a-budget.html

Karen Silva

Karen is a mother of one and a Level 1 CrossFit coach with numerous CrossFit specialty certifications including gymnastics, mobility and CrossFit Kids. Karen holds a certificate from Precision Nutrition and has a passion for all things health and diet related. Her clients see significant success through her custom meal plans and her accountable nutrition coaching.

https://www.facebook.com/ReebokCrossFitFirePower/
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