fruits, vegetables, protein and healthy grains, I’m here to say this statement does not have to be true! Meal planning may seem like just another chore to add to our already busy days, but consider how much time we spend on social media every day: about 2 hours! If we arm ourselves with the right habits, information and time management, we’ll all be on our way to making smarter and healthier decisions every day. Here are three tips to help maintain a budget-friendly and healthy diet.
- Start and keep good habits.
- Practice meal planning
- Join sites like Pinterest and subscribe to healthy recipe boards
- Pay attention to grocery store circulars and specials
- Buy produce in season and/or in bulk
- Read recipes and look up more affordable substitutions
- Next time you hit the grocery store, pick up a few of these items, which offer numerous health benefits without breaking the bank.
|Food||Cost per serving||Health Benefits +|
|Cabbage||8 cents||Fiber, cancer prevention, will keep for weeks in the refrigerator|
|Lentils||10 cents||Protein, fiber, folate, magnesium|
|Carrots||15 cents||Potassium and vitamin K|
|Sweet Potato||60 cents||Fiber, Vitamins A, C, B, and E, potassium|
|Black Beans||25 cents||Fiber and protein|
|Blueberries||75 cents||Multitude of vitamins and fiber, helps to improve memory function|
|Turmeric||30 cents||Anti-inflammatory properties, improved brain function, lowers cancer risk|
|Garlic||15 cents||Immune booster, lowers blood pressure|
- Find heart-healthy and budget-friendly alternatives to common dishes or cooking ingredients.
- Collect the following ingredients:
- 1 large freezer bag full of vegetable scraps that are collected from cooking over time, such as onion, celery, carrot, leeks, mushrooms and sweet potato. (Peppers, broccoli, cauliflower, and cabbage are not recommended.)
- 4 quarts, or 16 cups, of water
- 1/2 tbsp. of sea salt
- 1-2 bay leaves (This is optional but provides a nice flavor.)
- Combine all ingredients in large stockpot. If you have a stockpot with a strainer insert, this will work best.
- Bring to boil, cover and simmer 3-4 hours. When finished, strain out vegetables and bay leaves.
- Let broth cool and divide into dated freezer bags. Freeze until ready to use!