Feeding Families Healthy on a Budget

Eating healthy on a budget is real and possible. If done properly the majority of families/individual can eat healthy within their budget. First off let’s define healthy eating. Healthy eating is the act of eating wholefoods, limiting one’s consumption of processed foods with a focus on quality and eating a well balanced diet of nutrient dense foods. It’s eating for wellbeing and nourishment.

Let’s get started! No more excuses! Below are a number of tips to help you stay on budget, while keeping health at the top of mind.

• Don’t fall for marketing. Often foods labeled as “Gluten free, Sugar Free, Vegan, Paleo, Low Carb, High Protein, All Natural, Organic, Wholefood” are still full of chemicals and sugar (yes even the so-called sugar free). These foods tend to be priced higher.
• You don’t have to shop in speciality markets or health food stores for your day to day staples. A lot of my clients are surprised when I take them to regular grocery stores for shopping trips. You can get over 90 per cent to 100 per cent of your staples in a grocery store at affordable prices.
• Price compare and ingredient compare. Often I see clients reaching for the expensive organic marinara sauce in the health food aisle. However, a marinara sauce can be made quickly at home using a can of crushed tomatoes found in the “forbidden middle isle.” In fact, you can find better priced grains such as brown basmati, quinoa, red rice and black rice, as well as dried and canned beans in the middle aisles at more affordable prices.
• Plan ahead. Go through those flyers and look at what produce and quality foods items are on sale, now plan your week’s meals based on sale items.
• Avoid the overpriced convenient foods. Take the time and chop your own veggies and fruit. Food prep is very important; it creates more appreciation and respect for our food, control of quality ingredients, family bonding and get’s you off your butt. There is always time for food prep, you just need to prioritize your goals and learn to be efficient. 
• Prep and store foods so they last longer and offer quick solutions for busy days. Leafy greens can be washed and chopped and stored in a container with some paper towels. This will keep them crisp and fresh up to a week. Chop your veggies and fruit and store them so they can be easily accessed throughout the week to make quick meals. 
• Store compare. What stores offer the best price and quality for your staples? 
• Leftovers are your friend. Our busy lives benefit from leftovers; they are great for meals the next day or packed into lunches. 
•  Watch those animal proteins, fish, quality eggs, poultry and meat; they add up in price quickly. Sadly, most North Americans consume too much of these food items at a detriment to their health and their budget. You will get plenty of amino acids by eating a well-balanced diet of quality foods. Protein deficiency is rare in cultures that meet their caloric needs. 
• Stop eating out or getting take-out on a regular basis. Not only is this an unhealthy practice, it’s expensive. Save it for special occasions. You will appreciate this treat much more. 
• Budget. If you don’t do this you need to get on it! Yes it’s tedious, but in this economy, it’s necessary. 
• Prioritize and reassess your personal budget. Distinguish between wants, ie. “expensive cell phone plans” vs needs – “your health”. 

Let’s put it into perspective. You get more bang for your buck in the nutrient and satisfaction department with real foods. If you eat the typical North American diet of sugar laden, processed fat, questionable ingredient foods, you need to eat more to feel satisfied. These foods lack quality nutrients, leading your body to ask for more and increasing consumption, not to mention the addiction factor from all the unhealthy ingredients and additives. When you eat healthy food items, you will feel satisfied sooner because you are getting a wide spectrum of micro and macro nutrients. Although at times whole foods may cost a little more, you need less, therefore breaking even with cheaper low quality foods financially, but gaining in health.

Finally, don’t over think it. Eating healthy is quite simple. Not all meals need to be culinary delights. Go back to basics by focusing on produce, whole grains, legumes and proper amounts of animal products (fish, eggs, poultry and meat) – not packaged pre-made cheap quality foods. 
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic, 
​Published in the Alive + Fit Magazine, Summer 2017 page 28

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