Gym memberships, fitness classes, and other so-called extras are often the first thing go when it’s time to trim the budget. Grocery shopping is another area that gets the ax, often with disastrous results: People load up on inexpensive starches and carbs, and then pack on the pounds. But grocery shopping doesn’t have to be an exercise in fitness futility. You can fill your shopping cart with healthy foods and still save money.
“Everyone’s trying to eat healthy and cheap, but we don’t want to give up nutrition for it,” says Carol Beller, certified nutritionist and life coach in private practice in Albany, N.Y. The solution? Stock up on staples, make some quick substitutes, and plan well, Beller says.
The pantry is the line of defense when it comes to the battle of the bulge. Buy dry goods such as beans and whole grains, and build meals around soups, salads and cereals.
These nutritious staples are a satisfying and economical source of fiber, and a wonderful way to extend your food budget, says Beller.
Use leftover ham or turkey to create a wholesome lentil or split pea soup, or transform a side salad into a full meal by topping it with black beans or kidney beans.
Quinoa, amaranth and oat bran make great breakfast cereals, and they also add some exciting texture to your garden-variety salad.
If you’re accustomed to making main dishes out of meat, finding protein substitutes might seem like a New Age concept, but when it comes to getting the most bang for your buck, soy protein, like that found in tofu, tempeh and soymilk, is some of the most affordable and versatile food in the grocery store. Substitute tofu for chicken or beef in a stir-fry, or find new ways to prepare this adaptable mainstay.
“I recommend people look for at least one new recipe a week,” says Beller. (Recipes are available on the website of the U.S. Soybean Board.) Another option? Scrap the meat in favor of other tasty sources of protein, including eggs, cheese and yogurt, she says. Combine beans and rice instead of meat, or try pasta — brown rice or quinoa varieties are more healthful than traditional semolina — with a pesto sauce and white beans, she suggests.
Another money saver? Skip quick solutions. Forgo individual-serving sizes, and buy big containers of snack and lunch supplies, and portion them out yourself. Buy a full-size plain yogurt, and mix in your own fruit for breakfast.
Make a big pot of soup, ladle into plastic containers and, voila!, you have lunch for the week. Of course, these solutions require some forethought. When it comes to healthy, budget-friendly lifestyle, “It’s a lot of planning and a lot of thinking ahead that makes it a success,” Beller says.
To make it easier, use your weekends and evenings as prep time. Chop extra veggies so that you can use them for two meals; cook a big casserole that you can portion out for lunches; or soak beans so that they’re ready for soup, she says. If you’re feeling really ambitious, you might even bake your own bread. Homemade loaves are less expensive than store-bought whole grain bread, more nutritious than the white, spongy stuff and so much yummier.
Suggestions for healthy meals that make use of inexpensive ingredients
Eggs: Eggs are a great source of protein that will keep you feeling full longer. Add veggies and meat for a delicious lunchtime quiche, or toss leftovers in and make a dinnertime scramble. And don’t forget about hard-boiled eggs on a lunchtime salad. With 6 grams of protein in every egg, three eggs pack a nutritious wallop.
Brown rice: To keep your waistline where it’s supposed to be, use brown rice instead of white. This healthy grain is available in short-, medium- and long-grain varieties. Use it instead of pasta in casseroles or substitute it for noodles in a soup.
Oats: Skip the extra sugar found in most prepackaged cereals, and start the day off with good, old-fashioned, affordable oats. Oatmeal with fruit makes a wholesome, tasty breakfast. Add soy milk for a bit of sweetness — and protein. For some variety, try other cereal grains, such as quinoa, amaranth or spelt.
Fresh fruit: Use fruit as a dessert rather than a snack, says Beller. Have pineapple instead of baked goods, and you won’t just save calories, you’ll save money.
