How To Eat Healthy On A Budget

“Eating healthy is too expensive!”

If I only had a dollar for every time I have heard that nonsense I could finally buy that awesome Batman – Arkham Asylum LEGO set I have always wanted.

Don’t get me wrong, I am not going to sit here and tell you that unhealthy food isn’t often more accessible and sometimes cheaper than healthy alternatives; but I am going to clear up some misconceptions that go along with this line of thinking.

#JerdFact – You can eat healthy on a budget, it just takes some planning!

Today I want to talk about changing the way you think about healthy eating, specific foods that are a great bang for your buck, and how you can win at food!

I know I have said this before, but it bears repeating.

Whether you want to lose weight or pack on some muscle, making the right food choices will always account for 70-80% of your battle!

Break Your Mc-Conditioning

Despite what Ronald McDonald tells you, bigger is not better.

Unfortunately it seems a lot of people have bought into that evil clown’s hype over the years though.

As time marches on, we’ve been eating and drinking more and more as a culture, and our perception of portion sizes has been seriously warped.

We’ve been tricked into believing that quantity = value. That a lot of food means a “good deal.”

#ProTip – Price per calorie is not how you should evaluate your food!

Any college student will tell you that you can stock your cabinets with ramen and ravioli for next to nothing, but there’s two important things to take into account:

1. College students aren’t that bright (no offense, college students!)
2. Ramen and ravioli are practically devoid of any nutritional value!

If you want to become a real-life superhero you can’t fuel your crime fighting ways with empty calories, devoid of practically every essential macro and micronutrient!

We need to change our super-sized mentality, we need to reshape the way we evaluate a “good deal.”

It’s time to start assessing the food we cram in our cake-holes using a cost per nutrient ratio!

If you want to win at eating healthy, you need to get the most nutrients for the least amount of money.

Right?

Right.

So let’s Batman-judo-chop the Clown Prince of Obesity in his turkey-neck and get smart with our food choices!

Be Smart

No matter how much you think you can afford to spend on healthy food, be sure to have a plan of attack!

Know the meals you want to prepare during the week, know the ingredients you are going to have to buy, and have a shopping list to keep you on track. Once you have the general gist of what you need, then you can make strategic substitutions as you come across sales; be open to trying new things!

Keep the following in mind:

• Nutrient density is the goal! We want clean, healthy foods that are packed with micro and macro nutrients.
• Avoid packaged food! They almost always are nutrient poor choices consisting mostly of sugar, salt and fat. No white bread, no fast food, and dammit college kids… put down the ramen!
• Look for the best bang for your buck! If you are on a strength training program, and trying to build muscle, you are going to want to identify foods that are both high in calories and nutrients.

Remember to do most of your shopping along the perimeter of the grocery store (that’s where all the fresh, healthy foodstuffs are generally kept) and avoid the inner aisle’s siren’s call of cheap packaged foods.

I know that box of 8 Cheese Bacon Lard Noodles might look like a good deal, just realize the only thing you are paying for is a package filled with crushed dreams and hobo tears empty calories.

Lastly, coupons and bulk deals are your friend!

If you usually put frozen strawberries in your morning protein shake but blueberries are on sale, then mix up that recipe; and if skinless chicken breasts are on a “buy one, get one free” special this week, then looks like you are eating chicken!

And speaking of chicken…

Meats & Proteins

There are a lot of solid sources of protein.

You have meats, nuts, beans, seeds and even dairy!

Meats (chicken/turkey/beef): Generally speaking chicken and turkey is always going to be cheaper than beef. So while on a budget your best bet is going to be boneless, skinless chicken breasts and ground turkey. That being said though, keep your eye out for sales… very often cheaper cuts of beef are on sale and you can usually get a killer deal by buying it up and freezing a few packages. Don’t let the fact that they might not be the leanest cuts discourage you, fat is not the enemy!

Fish: Unless you are catching it yourself, seafood usually isn’t going to be very viable while you are on a budget; with one notable exception, albacore tuna! Whether you are buying it in a can or in a bag, this is a low calorie, low cost source of protein like no other. Just be sure to not overdo it, tuna is pretty high in mercury content.

Eggs: Eggs are truly the superheroes of budget healthy eating. Nutritionally dense, extremely inexpensive, and very versatile in their use, these little protein bombs should not be passed up. Whether you eating them for breakfast or just snacking on a hard-boiled on they should have a permanent spot in your refrigerator.

Legumes: Beans, beans the magical fruit. The more you eat the more you… err, never mind. Whether you are a fan of beans, chickpeas, or lentils, they are all pretty nutrient dense. You can add them to salads or soups or prepare them as a side dish. Keep in mind, the best value usually comes from buying them in bags, not cans.

Cottage Cheese: You might be surprised seeing this on my list, but when it comes to protein on a budget it is hard to beat cottage cheese. Yes it’s dairy, so I wouldn’t recommend eating it all the time, but a small bowl of cottage cheese with some fresh fruit is a great snack!

Fruits & Vegetables

Here’s where the big argument always comes… the collective Walmart whine that “Fresh vegetables cost too much!“

Nonsense.

Yes, some fruits and vegetables can be expensive. You have to be smart about your choices though!

For one, if your budget is a constraint you might have to settle for frozen options instead of fresh. Think of it like needing a superhero to help save the world and getting Spider-Man instead of Superman. Could it be better? Sure, but it still isn’t bad at all.

Also, if you are buying fresh make sure you are buying in season fruits and vegetables. If they are out of season you can be sure the grocery store is passing on the transportation costs right to you.

So here are some of my top picks for inexpensive, nutritionally dense fruits and veggies!

Broccoli: I eat a lot of broccoli. Seriously. A lot. Whether I am chopping it up raw in a salad, mixing it into a stir-fry or just steaming it as a side dish, this little green tree has a fantastic cost to nutrient ratio.

Zucchini: A really versatile vegetable, packed with vitamin C, B and potassium. They stay fresh for a long time and are great baked, steamed, sautéed or used as a substitute for pasta noodles. “What?!?” I know, I thought it was some sort of black magic when I first heard it too… but making zoodles has changed my life!

Spinach: Popeye knew what was up! Mineral, vitamin, fiber and protein rich, spinach should be the choice for salads and sandwich toppings instead of @#$%! like iceberg lettuce. The difference here is so large it isn’t even funny.

Carrots: For those of you that like crunchy snacks, can I suggest baby carrots? They are pretty nutritionally dense, stay fresh a long time and are easy to eat on the go. They also go great on salads or in soups!

Kale: There is a part of me that really wanted to leave kale off the list just to spite its bitter, leafy face; but that wouldn’t be fair to you readers. Kale is pretty inexpensive, and is filled to the brim with micro nutrients. Just be aware that unless you cook it, it is going to taste a little bitter

Bananas: Super cheap, super tasty, and full of potassium; bananas are great eaten alone as a snack, sliced up on your oatmeal, frozen for desert or mashed up to make healthy pancakes.

Plums: Everyone always forgets plums! These flavor grenades are full of vitamin A, K, and C, plums are an excellent low glycemic index source of fiber and carbs.

Pears: If people often forget about plums, then I don’t even know what to say about pears. High in fiber and vitamin C they are usually extremely cheap!

Apples: Despite what nursery rhymes and wives’ tales may tell you, they don’t magically repel doctors like Superman does bullets; but that shouldn’t stop you from picking up a bag whenever you can. While not as nutritionally dense as a lot of items on this list, the amount of fiber they deliver and their shelf life earns them a spot.

Watermelon: This one shocked me, not going to lie. Despite the fact that it is pretty much a giant shell filled with sugar-water it turns out that because they are so inexpensive they are actually a great value! In addition to the sweet flavor you get vitamin A and C, potassium, magnesium, and phosphorus to boot! Who knew?

Eat All The Things!

It is hard to unleash your inner Incredible Hulk on a tight budget!

If building muscle is your goal, then you are going to need to shovel a lot of nutrient-rich calories into your face hole.

The more calories you need to pack in, the more cost-effective things like beans/legumes/dairy/etc… becomes. So in that case, trim back a little (but not altogether!) on the fruits and veggies and focus your dollars on proteins, oils and healthy fats.

Here are a few options you might want to consider:

Oats: If you are trying to gain muscle, and you aren’t eating oats you are doing it wrong. Incredibly cheap, stored easily, simple to make, and providing ridonkulous amounts of carbohydrates, protein, and minerals.

Sweet Potato: A staple of my diet when I am doing a lot of weight lifting. Unlike “regular” potatoes, the sweet potato (or yam depending on where you are from) is a low glycemic food. That means it provides energy over a longer period of time and reduces hunger longer. I like to pop them in the microwave for 7 minutes and then mash them over greens and chicken for a simple, nutritious meal.

Almonds/Walnuts/Almond butter: I am a big fan of raw almonds and almond butter for snacking. A great source of protein and fat, and packed with caloric and nutritious value, but you are going to have to buy in bulk if you’re looking for a good cost to nutrient ratio.

Avocados: I wanted to save the best for last… Avocados; one of the most calorically and nutritionally dense foods you can buy! Not only do they have a great cost to nutrient ratio, but they are extremely versatile. Slice them up in sandwiches, salads, fish tacos, or mash them up and use it as a spread instead of butter or mayonnaise. The possibilities are endless!

To Sum Up

While it might seem on the surface that fast food and/or inexpensive packaged meals are all you can afford, I urge you to take into account all the factors and then adjust your priorities accordingly!

Not only is it a myth that those kinds of foods are substantially cheaper than their clean and wholesome counterparts, but remember to factor in the long-term costs as well.

It should come as no surprise to anyone, that eating nutrient poor foods long-term not only make us unhealthy and overweight, but they also are the cause of many expensive medical problems down the road.

So let’s exterminate the “more is better” mentality, and start eating nutritionally dense foods instead.

Did I miss any foods you think should be on the list? Do you have any other tips for eating on a budget? Let us know in the comments below!

(Photo #1 credit, Photo #3 credit, Photo #4 credit, Photo #5 credit)

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