Eating Healthy on a Budget
My
husband's been out of work for a month now, and one thing we've had to
do is significantly cut down on our grocery bill. To do this, I now do
most of my shopping at ALDI—a
discount supermarket chain carrying mostly generic brands at super low
prices. For those of you who don't have one in your area, it's similar
to Save-A-Lot.
Healthy food is the one thing I refuse to compromise on because I see a well-balanced diet as an investment in our long-term health. At first, I was skeptical that it was possible to eat healthy on such a tight budget, particularly because the selection at discount chains is often limited and heavy on processed food. But I asked a licensed nutritionist to help me find healthy groceries at ALDI and was surprised at how many options were available.
It is possible to eat healthy on a tight budget. Here's how to do it...
Jennifer Vimbor, MS, RD, is a Chicago-based licensed nutritionist who assists clients in treatment for weight-management, diabetes, heart disease, and gastrointestinal disorders. What follows is her assessment of groceries I typically buy at ALDI. For each item I've listed: ALDI's price; the regular price (in parenthesis) of the item at a regular grocery store near me so you can see how much I saved; and whether or not Jennifer thought the item was a good, healthy choice.
BREAKFAST:
Instant oatmeal, 10-pack, $1.49 ($3.69)
Bran flakes dry cereal, 17.3 oz, $1.49 ($3.49)
What Jennifer said: These are great choices as long as 1) the product has at least 3 grams of fiber per serving; and 2) when you look at the ingredient list, the first two ingredients are things like bran, wheat, oats, etc. If it says sugar, fructose, high fructose corn syrup, then stay away from those products. But fiber is most important, because it helps with weight management, and preventing cancers, diabetes, and gastrointestinal disorders. The higher in fiber, the better.
Dozen large grade A eggs, $1.09 ($2.19)
What Jennifer said: This is an excellent choice. The egg is 100 percent protein, and particularly the egg white, gives you everything you need in terms of protein.
LUNCH:
Macaroni and cheese, $0.35 ($0.79)
What Jennifer said: [Jennifer and I are both shocked that it's so cheap. At that price, we agree that you can't leave it on the shelf, even though it isn't the healthiest choice]. Mac and cheese is low on nutritionalvalue, but you can mix in vegetables and a protein like tuna or turkey so that it gives you a good balance of nutrients and your family can be satisfied longer.
Canned tuna in water, $0.62 ($1.79)
Sliced turkey deli meat, 9 oz, $2.49 ($4.99)
What Jennifer said: Tuna and turkey are both awesome choices. Just be sure when choosing a brand of turkey to go with the one that is the leanest (has the least fat).
Loaf of whole wheat bread, $1.69 ($2.89)
What Jennifer said: Go for it!
SNACKS:
Dried fruit, 16 oz, $1.39 ($3.29)
What Jennifer said: Not the best choice. It's better to eat fresh fruit. Because dried fruit is dehydrated, you've lost nutrients. If you are going for dried fruit, then you should monitor it--only have 1 serving because the calories and sugar can add up really quickly.
Thin wheat crackers,10 oz, $1.29 ($4.19)
Oats and peanut butter bars, 5-pack, $1.99 ($3.89)
What Jennifer said: Again, check the fiber. If the product has less than 3 grams of fiber per serving, then there are better choices.
Individual peaches in light syrup bowls, 4-pack, $1.59 ($2.69)
What Jennifer said: Good choice. Just be sure to rinse the fruit to get rid of the extra sugar and syrup.
Individual applesauce bowls made with high fructose corn syrup, 4-pack, $0.99 ($2.49)
What Jennifer said: Not as good as the peaches because of the high fructose.
DINNER:
Enriched long grain rice, 10-lb bag, $4.99 ($8.69)
What Jennifer said: A 10-lb bag for $5?? I want to go here. The rice is a good choice.
Wheat pasta penne, 12 oz, $1.09 ($1.79)
What Jennifer said: Because it's made with 100 percent whole wheat flour, this is a perfect choice.
Crushed tomatoes, 28 oz, $0.89 ($1.49)
Jarred spaghetti sauce, $0.99 ($2.39)
What Jennifer said: Check the label. If the jarred spaghetti sauce is made with high fructose corn syrup, it wouldn't be a bad idea to buy the crushed tomatoes instead and add some garlic, Italian seasoning, or any herbs and spices you have on hand. It will still take only five minutes too cook, and will be more healthy.
Fresh, ground turkey, 19.2 oz, $2.49 ($5.49)
Fresh, Tyson boneless, skinless chicken breast, $2.99 per pound ($5.29 per pound)
What Jennifer said: Good choices here. Again, look for leanest cut—97 percent fat free and/or 5 grams of fat or less per serving.
Sweet potatoes, 3-lb bag, $1.99 ($2.37)
What Jennifer said: One suggestion I usually mention with starchy vegetables—potatoes, corn, and squash—is to treat them like a carbohydrate. Have that instead of rice or instead of pasta but in addition to other vegetables.
Baby carrots, 2-lb bag, $1.19 ($3.29)
Bell peppers, 3-pack, $2.49 ($6)
Broccoli florets, 14 oz, $1.69 ($1.99)
Bag of fresh spinach, 9 oz, $1.99 ($2.99)
Fit and Active Light Italian Salad Dressing,16 oz, $1.19 ($3.49)
What Jennifer said: Good choices on the fresh veggies/salad ingredients. Be sure to avoid creamy salad dressing (Caesar, ranch, blue cheese); light Italian or vinaigrette dressing is a better choice.
Frozen peas, 16 oz, $0.95 ($1)
Frozen corn, 16 oz, $0.95 ($1)
What Jennifer said: Frozen is fantastic. Take a look at the fresh veggies. If they don't look so great, then frozen works just as well. It's a good back-up so that you can always have fruits and vegetables in the house.
Canned kidney beans, 15.5 oz, $0.55 ($1.09)
What Jennifer said: All beans are great sources of protein, fiber, and other nutrients. Be sure to rinse off canned beans to get rid of the extra sodium.
How do you eat healthy on a budget?
Okay, this is my opinion, backed by scientific research:
BREAKFAST:
Get
rid of the grain cereals and toast. They have less fiber, contribute
more to diabetes (thanks to high carb counts), and cause more
gastrointestinal problems than certain other options. You'll also feel
hungry a few hours after eating, thanks to the blood sugar/insulin
spikes, and want to eat MORE food.
Egg whites....EAT THE WHOLE EGG! The yolk is where the nutrition is!!!!!!!!
LUNCH:
Eat healthy, but go ahead and eat the crap mac and cheese that has no nutrition to speak of...just add meat & veggies for nutritional value? Okay, so why not just SKIP the crap that's going to negate the value of the meat & veggies? Better yet, top some salad greens with the meat & veggies or make a soup! There ya go!
You don't want my opinion on wheat bread...it's the same as cereal.
SNACKS:
I agree that fresh fruit is better than dry, but if you get used to
eating whole foods and avoid overdosing with carbohydrates then you
won't need snacks because you won't get the insulin spikes that cause
hunger. Again, fruit or crackers or granola bars will cause insulin
spikes and you'll be hungry again shortly after. Eat some cheese or
nuts (protein, fat, fiber in nuts) and you'll not get those insulin
spikes.
DINNERS: I agree with most of what she said. However, beans are not a "great" source of protein, fiber, and other nutrients. They're mediocre at best.
Now, how do I eat healthy on a budget?
First of all, we eat a breakfast high in protein and fiber....eggs are usually involved, either directly or in batters made with high fiber nut flour. Omelets, almond flour pancakes or waffles, frittatas, ham & egg cups, etc....usually served with a glass of veggie juice (LOADED with vitamin C and low in carbs) That keeps us going for a good 4 to 5 hours.
Lunches are typically chef salads, lettuce wraps, soups, leftovers....again, always a protein with plenty of veggies thrown in. The protein (and fat) and fiber from the veggies keeps us going until dinner. Usually no snack needed, but if we get hungry we'll have a couple of cheese sticks or a handful of nuts or some homemade jerky...sometimes an apple.
Dinners
are (again) animal protein and plenty of veggies in some form. Sweet
potatoes and potatoes sometimes make an appearance if the family feels
they need more. You won't find nutritionally-bereft pasta or bread at
our table.
I plan meals around these principles. Fresh or frozen veggies and some fruit fill 1/2 - 3/4 of my shopping cart while butter (not margarine), a few cheeses, spices, and misc. other things fill the rest. I look for clearance items I can use, I look for the lowest price, I buy some things in bulk, I buy produce in season, and I maintain a small stockpile of certain items. Cooking from scratch is a MUST. I spend on average....$300 to $350 a month to feed healthy, nutritionally dense meals to a family of 6 (just went down to 5 this weekend so we'll see how it affects my bill)
Most of the times it's about convenience since I work so much. I know there are meals that are convenient and healthy I just don't know many
Quoting cjsmom1:Most of the times it's about convenience since I work so much. I know there are meals that are convenient and healthy I just don't know many
Main dish salads are about the most convenient and healthy meals you can make. You have to plan ahead to cook the meat, but we find them to be very satisfying. Think taco salad, chicken fajita salad, grilled steak strips on salad, tuna or salmon on salad, cheeseburger salad (our new favorite), etc.
You're right. DS loves salad, I should do it more often. And there truly is a lot of different things you can do with a salad.
Quoting michiganmom116:
Quoting cjsmom1:Most of the times it's about convenience since I work so much. I know there are meals that are convenient and healthy I just don't know many
Main dish salads are about the most convenient and healthy meals you can make. You have to plan ahead to cook the meat, but we find them to be very satisfying. Think taco salad, chicken fajita salad, grilled steak strips on salad, tuna or salmon on salad, cheeseburger salad (our new favorite), etc.
I wish I could like your reply more that once....
The examples given in this article are not "healthy". If you want to eat healthy, then avoid pre-packaged foods all together. The way we eat healthy on a diet is"
- Portion control.... if you are eating a reasonable amount then your food budget will be less.
- Garden....for a little work each day we eat fresh vegetables, fruit and herbs year round. Many plants are easy and affordable to grow from seed.
- Cook from scratch
- Stock up on healthy items
- Learn to use healthy cookware: Crock Pot, Cast Iron Skillets, Dutch Oven, Rice Cooker, BBQ, Toaster Oven.... all use little fat when used for cooking
Quoting michiganmom116:
Okay, this is my opinion, backed by scientific research:
BREAKFAST:
Get rid of the grain cereals and toast. They have less fiber, contribute more to diabetes (thanks to high carb counts), and cause more gastrointestinal problems than certain other options. You'll also feel hungry a few hours after eating, thanks to the blood sugar/insulin spikes, and want to eat MORE food.
Egg whites....EAT THE WHOLE EGG! The yolk is where the nutrition is!!!!!!!!
LUNCH:
Eat healthy, but go ahead and eat the crap mac and cheese that has no nutrition to speak of...just add meat & veggies for nutritional value? Okay, so why not just SKIP the crap that's going to negate the value of the meat & veggies? Better yet, top some salad greens with the meat & veggies or make a soup! There ya go!
You don't want my opinion on wheat bread...it's the same as cereal.
SNACKS: I agree that fresh fruit is better than dry, but if you get used to eating whole foods and avoid overdosing with carbohydrates then you won't need snacks because you won't get the insulin spikes that cause hunger. Again, fruit or crackers or granola bars will cause insulin spikes and you'll be hungry again shortly after. Eat some cheese or nuts (protein, fat, fiber in nuts) and you'll not get those insulin spikes.
DINNERS: I agree with most of what she said. However, beans are not a "great" source of protein, fiber, and other nutrients. They're mediocre at best.
Now, how do I eat healthy on a budget?
First of all, we eat a breakfast high in protein and fiber....eggs are usually involved, either directly or in batters made with high fiber nut flour. Omelets, almond flour pancakes or waffles, frittatas, ham & egg cups, etc....usually served with a glass of veggie juice (LOADED with vitamin C and low in carbs) That keeps us going for a good 4 to 5 hours.
Lunches are typically chef salads, lettuce wraps, soups, leftovers....again, always a protein with plenty of veggies thrown in. The protein (and fat) and fiber from the veggies keeps us going until dinner. Usually no snack needed, but if we get hungry we'll have a couple of cheese sticks or a handful of nuts or some homemade jerky...sometimes an apple.
Dinners are (again) animal protein and plenty of veggies in some form. Sweet potatoes and potatoes sometimes make an appearance if the family feels they need more. You won't find nutritionally-bereft pasta or bread at our table.
I plan meals around these principles. Fresh or frozen veggies and some fruit fill 1/2 - 3/4 of my shopping cart while butter (not margarine), a few cheeses, spices, and misc. other things fill the rest. I look for clearance items I can use, I look for the lowest price, I buy some things in bulk, I buy produce in season, and I maintain a small stockpile of certain items. Cooking from scratch is a MUST. I spend on average....$300 to $350 a month to feed healthy, nutritionally dense meals to a family of 6 (just went down to 5 this weekend so we'll see how it affects my bill)
Invest in a rice cooker and a dutch over or slow cooker. I don't like to run my slow cooker if I am gone too long but you can make anything in a dutch oven. Look on FoodNetwork.com or invest in a One Pot cook book. There are several geared toward healthy eating. Recipes are typically easy prep and clean up.
Quoting cjsmom1:
Most of the times it's about convenience since I work so much. I know there are meals that are convenient and healthy I just don't know many
I definitely need a rice cooker. I don't know why but i always mess up my rice
Quoting FindersKeepers:Invest in a rice cooker and a dutch over or slow cooker. I don't like to run my slow cooker if I am gone too long but you can make anything in a dutch oven. Look on FoodNetwork.com or invest in a One Pot cook book. There are several geared toward healthy eating. Recipes are typically easy prep and clean up.
Main course salads are good for dinner. Use the same concept if you make a cooked meal.... use a vegetable as your main ingredient or base.... soup, stew, stuffed bell peppers, steamed artichokes, grilled eggplant. lean meats... I love ground chicken (not turkey) and use it for just about every 'ground beef' recipe. We also buy the breasts with rib meat attached which typically cost 1/3 of what the fully trimmed breasts costs. Stock up on meat when it is on sale... I got a couple of pork roasts and whole chickens for $4 each. I just buy them, then foodnetwork for a recipe.
Quoting cjsmom1:
You're right. DS loves salad, I should do it more often. And there truly is a lot of different things you can do with a salad.
Quoting michiganmom116:
Quoting cjsmom1:
Most of the times it's about convenience since I work so much. I know there are meals that are convenient and healthy I just don't know many
Main dish salads are about the most convenient and healthy meals you can make. You have to plan ahead to cook the meat, but we find them to be very satisfying. Think taco salad, chicken fajita salad, grilled steak strips on salad, tuna or salmon on salad, cheeseburger salad (our new favorite), etc.
Monthly expenses
- Cafe Steph
on Jul. 23, 2012 at 1:36 PM