Budget Friendly Healthy Eating: 5 tips for keeping your body and bank account in better shape

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  1. Reduce waste – How many times have you bought a grocery cart full of produce only to throw most of its rotting, uneaten contents away a week or two later?

– Buy frozen fruits and vegetables – these foods are picked and flash frozen at the peak of ripeness to maintain nutrients. They keep much longer than room temperature produce, just be sure there are no other additives – such as sugar – frozen with them.

P.S. Composting is a great way to turn this food waste into something productive.  Click here to learn more about how you can be composting!

  1. Plan ahead of time – You are much likelier to cave into pricy, unhealthy choices in the moment when you are feeling hungry and do not have a clear idea of what to purchase, so be sure to have a snack before shopping to avoid hunger driven impulse purchases. Be intentional with the foods you buy and prepare by creating a shopping list and sticking to it, this will reduce the amount of foods that get forgotten and thrown away.

– Meal prep – take a few minutes to write out a menu plan for the week and use a less-busy day to prepare foods into ready-to-be-reheated tupperware containers  

  1. Buy generic brands – the name on the front of the label does not ensure quality. Compare name brand versus generic to choose cheaper, healthier options

– What to look for – when it comes to ingredients less is more, look for foods with whole grains, higher fiber, adequate protein, and a reasonable amount of refined sugars and fats.

  1. Avoid pre-cut and prepared – when you purchase foods that are already cut, peeled, and prepared you are paying for the labor that goes into preparing it as well. Save money by purchasing the whole produce and preparing it yourself. You may prepare and then freeze large quantities of food for convenience.
  2. High fiber and healthy fats – fiber and healthy fats will trigger satiety signals in your body that keep you feeling fuller longer and keep you from feeling the need to eat (read: spend money on) – more food. “Healthy” fats are unsaturated fats found in foods such as nuts, seeds, avocados, fish, and lean meats.

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