Keep Your Money In Your Pocket….No More Excuses!
Did you make the commitment to eat healthier this Monday morning?
Have you already made an excuse?
Was it, “Healthy food is too expensive?”
Well, I’m calling your bluff!
In fact, a new study from Harvard School of Public Health found that swapping cheaper, unhealthy foods for fresher and more nutritious foods costs only a difference of $1.50 per day! It is just as easy and convenient to grab and go on Meatless Monday (or any day for that matter) than it is to stop by your favorite fast food joint!
Even while living in the mecca of expensive food (Thank you, NYC!), it IS possible to satisfy your palate and your wallet while eating for your health. One of the easiest ways you can save money and boost nutrition is at snack time: Skip packaged snacks and opt for fresh fruit! This infographic (above) from CSPI (Center for Science in the Public Interest) really sums up how EXPENSIVE junk food is and how much more affordable healthier foods can be.
Additionally, heading to your local farmers market makes fresh produce much cheaper. In NYC we have Green Carts that are subsidized by the government to provide fresh produce at lower costs…awesome!
Here are some of my cheap-but-nutritious favorites:
- Bananas. You can buy 5 bananas for ONE DOLLAR! That’s 20 cents per banana! This dense fruit, rich in potassium, with an antacid-like effect for your stomach, is great as a snack with nut butter, perfect in your morning smoothie, or a great dessert sliced and drizzled with melted dark chocolate. You can also blend up frozen bananas to make an ice cream-like treat with minimal calories, no fat, and tons of flavor! MMMM 🙂
- Bulk Popcorn. Popcorn is a whole grain (contributing to the 6-11 daily servings you should be consuming), rich in fiber, and plenty filling for just 100 calories for 3 cups popped! Just be sure you air-pop without the use of oil to eliminate added fat. Simply place 1/4 cup of kernels into a brown paper bag and microwave until popping stops (about 1:30-2 minutes). You can buy organic kernels for $2.99…that’s 21 cents per serving! (Non-organic kernels are even cheaper!)
- Greens. Many people think these nutritional powerhouses cost an arm and a leg, but many supermarkets (like Fairway) have bulk bins of spinach, baby romaine, and spring mix that make the perfect salad base! Stock up there instead of buying pre-washed and bagged varieties.
- Oatmeal. Available in the bulk bins in many supermarkets, oatmeal is a high fiber, filling carb, that stabilizes blood sugar, protects your heart, and makes the perfect warm breakfast on cold winter days. To prevent oatmeal boredom, swap toppings — fruit, pumpkin, even some dark chocolate (it has antioxidants!) make this breakfast a winner!
- Apples. I don’t believe in marketing campaigns that bully you into buying organic…but I do believe in the dirty dozen (produce with the highest levels of pesticides, which you should buy organic). A 3 pound bag of organic apples costs about $4.50, so that comes out to approximately 50 cents per apple (depending on their size)!
- Eggs. The average cost of a dozen large Grade A eggs is $2.00…that’s 17 cents an egg. For 70 calories, you’ll consume 7g of complete protein. While you will also be consuming cholesterol and fat, eggs are a well-rounded nutrient source that are most definitely affordable.
- Frozen Veggies. Great news in the frozen produce department: A new study proved that frozen produce retains essential vitamins and minerals equally or better than fresh fruit & veggies that are stored in your fridge for several days! Frozen veggies are cheap, easy to cook, and are the perfect component to a stir fry, soup or chili, or even as a salad topper!
- Beans. Most people know you can buy dried beans on the cheap, but then they worry about soaking and boiling and preparing the beans. Save yourself the hassle and stock up on canned beans when they go on sale at your local store (4 for $5….that’s 36 cents per serving!). Rinse (to eliminate added salt) and enjoy on your salad or in a stir fry!