Eating Healthy on a Budget

Being wise about our spending is a hot topic during this trying and economically wacky time we're going through. It's so crucial to eat healthy and I know that when money's tight our health is often sacrificed. Yes, it can be expensive to eat healthy - but honestly it doesn't have to be! Cheap food isn’t necessarily unhealthy food. Cut food costs by eating meals at home more often and incorporating some of the healthiest foods from your supermarket (i.e.: whole grains, vegetables, and beans). Many of these foods cost less than $2 per package! With that said, here are more tips and ideas for how to eat healthy without breaking the bank or expanding your waistline.
(Price per serving is based on the average cost of on-sale items)

Brown Rice: Use for side dishes, casseroles, soups and stews.
Serving size: ¼ cup dry
Price per serving: About 10 cents.
Nutrition info per serving: 170 calories, 2 grams fiber, 4 grams protein

Whole-Wheat or Multigrain Pasta: Any hot or cold pasta dish.
Serving size: 2 ounces of dried pasta
Price per serving: About 28 cents.
Nutrition info per serving: About 190 calories 4 grams fiber, 9 grams protein

100% Whole-Wheat Bread: Hot and cold sandwiches, bread stuffing, bread pudding, toast, etc.
Serving size: 2 slices. Labels usually list a serving as one slice, but we’ll use the amount you’d use to make a sandwich.
Price per serving: About 31 cents.
Nutrition info per serving (2 slices): About 180 calories, 6 grams fiber, 8 grams protein

Whole-Wheat Flour (stone ground): Baking recipes (use half whole wheat flour, half white flour), pancakes, waffles, etc.
Serving size: ½ cup.
Price per serving: About 6 cents.
Nutrition info per serving: 180 calories, 7 grams fiber, 8 grams protein

Oats (Old-Fashioned or Quick): Hot or cold cereal, granola, dessert toppings and baking.
Serving size: ½ cup dry oats.
Price per serving: 19 cents.
Nutrition info per serving: 140 calories, 4 grams fiber, 5 grams protein

Frozen Vegetables: Side dishes, stews, casseroles.
Serving size: 1 cup
Price per serving: Around 25 cents (This is the average cost. Cost will vary slightly based on type of vegetable).
Nutrition info per serving: 1 cup of frozen mixed vegetables has 82 calories, 6 grams fiber, 4 grams protein.
Frozen Edamame (Soybeans): Snacks and appetizers, side dishes, stews and casseroles.
Serving size: ½ cup shelled edamame.
Price per serving: 56 cents.
Nutrition info per serving: 120 calories, 5 grams fiber, 10 grams protein

Potato (Russet): Baked potatoes, breakfast potatoes, salads, casseroles, and stews.
Serving size: 1 medium or large baked potato.
Price per serving: About 23 cents per potato.
Nutrition info per serving (one medium-size potato): 168 calories, 3 grams fiber, 5 grams protein

For more advice on how to eat healthy on a budget, visit http://poisehealthandfitness.wordpress.com/

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.