She Strengthens

Eating Healthy on a Budget: Debunking the Myth

When it comes to adopting a healthy diet, many of us assume that it’s a luxury only the wealthy can afford. With meal delivery kits and personal chefs being touted as the secret to Hollywood bodies, it’s easy to believe that eating healthy is a costly endeavor. However, registered dietitians Molly Devine and Rachel Fine argue that with some careful planning and research, you can achieve your weight loss and fitness goals without breaking the bank.

Cooking at Home: The Key to Savings

One of the main culprits behind expensive eating is dining out. According to Fine, even healthy salads at trendy restaurants can come with a hefty price tag of $13, while a McDonald’s hamburger can be as low as $1. The solution? Cooking at home and meal prepping. By cooking one element that can be incorporated into multiple meals throughout the week, you can save time and money.

Stocking Your Pantry with Smart Buys

Buying in bulk is not just for doomsday preppers. Purchasing whole grains, nuts, and legumes in bulk can help you save cash and ensure a steady supply of healthy staples. Uncooked beans, for instance, can replace expensive animal proteins and provide all the essential amino acids your body needs.

Fattier Meats: The Budget-Friendly Option

It’s time to rethink the “low fat is better” mentality of the 90s. Fattier cuts of meat, such as skin-on chicken thighs, are not only tastier but also cheaper than their leaner counterparts. Plus, buying whole chickens and roasting them can lead to even more savings per pound.

The Frozen Food Advantage

Fresh produce from fancy grocery stores and farmers markets may taste better, but it’s also more expensive and prone to spoilage. Buying frozen fruits and vegetables can provide the same nutritional benefits at a lower cost. And, as Fine notes, frozen produce is often flash-frozen at the time of picking, reducing the need for pesticides.

Reducing Food Waste

When you do splurge on fresh produce, make sure to use it all up. Devine suggests turning broccoli stems, carrot peels, and wilted veggies into homemade vegetable stock. If that’s too intimidating, simply chop up ripe produce and sauté it or roast it for a healthy snack.

Avoiding Buzzword Ingredients

Don’t fall for the hype surrounding trendy diets and ingredients. Whole, minimally processed foods don’t need to boast about their nutrients. Instead, opt for simple, affordable ingredients that provide natural health benefits.

The Cost-Effective Keto Diet

While hiring a dietitian or buying into a meal plan can be pricey, adopting a ketogenic diet can be a budget-friendly option. By focusing on high-fat foods that keep you fuller longer, you can reduce your overall food costs and eliminate expensive processed snacks.

Finding Affordable Fitness Options

You don’t need to break the bank to get fit. Consider joining the YMCA, a nonprofit organization that offers subsidized memberships for people with lower incomes. Alternatively, invest in a Fitbit and set step goals to keep yourself accountable.

The Long-Term Benefits of Healthy Eating

By adopting a healthy diet, you can reduce your medical expenses in the long run. Excess weight can lead to joint issues, inflammation, and systemic pain, resulting in costly trips to the doctor and physical therapists. Eating right, on the other hand, can help you avoid these problems and enjoy a healthier, happier life.