Living a healthy lifestyle doesn’t have to mean sipping $8 designer juices outside your trendy (read: expensive) yoga class. While research from the Harvard School of Public Health does suggest that eating healthy can cost about $1.50 more each day, there are many ways to trim costs and keep healthy living affordable. Becoming more health-conscious on a budget is totally doable, and we’ll show you how.
Get Technical
There’s an app for everything, right? When it comes to maintaining a healthy lifestyle, there are loads of apps to help you stay on track. Don’t shell out a fortune on a dietician or a personal trainer – free apps like MyFitnessPal, Fitstar, Noom Coach, and FitNet can help you assess your personal needs and set you down a healthier path.
If you’re a fan of the blogosphere, there are countless blogs written for people trying to find that perfect balance between budgeting and healthy living. Find a blogger that speaks to you. Whether they share workouts, recipes, or just tips on general wellness, reading their posts on the reg can keep your goals top-of-mind.
Plan Ahead
Taking a little time each week to plan your upcoming meals can make a huge difference in how you consume goods in your household. Take a look at what’s on sale for the coming week, and then use those items as inspiration for your recipes. Once you’ve determined what you’ll be having, you can itemize each ingredient that you don’t already have in your pantry. Voila – there’s your shopping list for the week.
Meal planning is smart for so many reasons. It saves you time and money at the grocery store, reduces impulse buys, and takes the guesswork out of dinnertime. When you’re in a pinch, it’s easy to spring for overpriced convenience foods, but a bit of forethought will keep you prepared and away from the drive-through.
Change Up Your Plate
Eating healthfully and frugally may require you to change your perspective on the food you eat. Although meat is a great source of protein, it can also be expensive. You may consider buying cheaper cuts and preparing them in a slow cooker, creating a tender, flavorful dish for less. And while you know you should be eating plenty of fruits and veggies, actually getting them onto your plate is the important part.
Rather than focusing on taking away unhealthy foods, try to concentrate on adding healthy foods to your meal. Produce, whole grains and low-fat dairy are all good options for your family dinner. Research healthy meals and have fun deciding what to make together.
Know Your Produce
Eating fresh produce is an essential part of a healthy diet, however, there may be some scary truths hiding in those perfectly aligned rows of fruits and veggies at the supermarket. Many popular food items, such as apples and potatoes, can contain high levels of potentially harmful pesticides. The EWG’s Dirty Dozen list is helpful for those hoping to avoid those pesky pesticides by recommending which foods to buy organic. Their Clean Fifteen list also highlights produce that’s okay to buy in the non-organic variety, so you know where your extra dollars should go – and where they shouldn’t.
Shop Local
For many components of your healthy eating, you can say buh-bye to the big box stores and hello to locally sourced foods. Shopping at your local farmers’ market weekly will allow you to keep fresh produce on the table without the grocery store markup. You’ll also be supporting local growers and you’ll know exactly where your food is coming from.
Local foods aren’t limited to just fruits and veggies. Butcher shops and livestock farmers are excellent sources of fresh meat, eggs and dairy products. Use sites like EatWild to find farms near you.
Freeze it
So, you’ve stocked up on those in-season veggies and a few big cuts of meat – now what? Your freezer is your new best friend! Freezing foods you’ve purchased in bulk will extend their life and allows you to enjoy seasonal items year-round.
Your freezer will also come in handy for saving extra meal portions. Cooking large batches of food and freezing later will cut down on the cost per serving and also saves you time on future meal prep. Casseroles, soups and chili are crazy easy to make in large helpings, and they freeze well, too. Don’t limit yourself, however – think about the meals your family eats most often and go from there.
Keeping your freezer organized is key in storing foods. You’ll want to label meals along with the date prepared so you know just how long you’ve had that casserole (or was that a cobbler?). Use stackable containers and freezer bags to ensure your food is orderly and easily accessible.
Go Alternative
If you’re paying for a pricy gym membership, you may want to reconsider where your fitness dollars are going. While memberships can get you motivated to pump some iron, they may be eating away at your budget. Consider nixing the monthly fee and doing workouts at home – there are countless videos, guides and blogs curated for just that. Repetitive workouts are no longer a thing, as you can switch it up anytime you like!
Rethink Your Drink
It’s no secret that sodas and other sugary beverages are loaded up with all kinds of junk, but sometimes, even bottles slapped with a “healthy” label can have some secrets. Sports and energy drinks are often filled with sugar and calories, and unless you’re doing a major workout, you’re probably still burning less than you’re taking in. Do your wallet (and your waistline!) a favor and opt for water instead. Buy a BPA-free reusable bottle and bring it along wherever you go. The one-time cost will save you lots over time, especially if you frequently purchase bottled water and other pre-packaged drinks.
Life’s a Garden
Give your green thumb a go by growing some produce of your own. If that seems like a stretch, start by keeping an herb garden with seasonings you use often. Once you’re comfortable with it (and have proven you can keep your plants alive), try planting some of your favorite fruits and veggies. Better Homes and Gardens has a great guide on gardening for beginners.
An inexpensive starter plant or pack of seeds coupled with a little TLC can drastically reduce your grocery costs. Plus, growing your own food is super rewarding on its own!
Reuse & Repurpose
Leftovers are often met with some hesitation (especially from little ones), but they’re a great way to get the most out of your meal prep. You can also repurpose those leftovers to make new meals, like incorporating meats into new dishes or making a salad from ingredients left in the fridge. If you have fruit that’s a little too ripe, toss it in the blender with some ice & yogurt to make a tasty smoothie. Get creative – it’s fun, and it’ll save you money!
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