Healthy on a Budget

Can you eat healthy without breaking the bank?  Yes!  It can be done.

No one should have to spend their whole paycheck on a cart of groceries, despite the reputation healthy food has for being out of reach. We have some recommendations for saving money while eating nutritiously. Try these tips from St. Louis, Brentwood and Clayton, MO personal trainers.

  • When fruits and veggies are on sale, stock up. Buy extra, and freeze them for future meals.
  • Look for seasonal produce. Due to the accessibility of it, it’s usually much cheaper.
  • Frozen and canned (make sure to get low-sodium!) vegetables typically cost less than fresh. Items such as chopped onions, spinach, bell peppers, carrots, and peas make it easy to toss into any meal without the time constraints of cutting and prepping fresh vegetables.
  • Stock up on whole grains, like brown rice, farro, barley, and oats, and beans or lentils. These are inexpensive items that add substance and nutritious benefits to many different kinds of meals. Loaded with fiber and protein, these will keep you and the family full longer.
  • Diversify the cuts of meat you buy, and stock up on the sale meats, which can be frozen for later use. Some of the healthiest animal proteins to get are fish, turkey, and skinless white meat chicken. Remember to add seasonings, such as chili powder, garlic, or cumin, to really bring out the flavor.
  • Try eating well-balanced vegetarian meals more frequently. Meat is more expensive than proteins like eggs, beans, and legumes.
  • Don’t let anything go to waste. The average household wastes between 20-30% of their food. Repurpose leftovers, and make sure to always use your produce (starting with the oldest first). Cooking vegetables on their way out in a “kitchen sink” meal, like soup, chili, or stir fry, is a great way to use up your produce and make the most of dollars you spent.

For more information on eating healthy on a budget, contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.