I’ve been spending a considerable amount of time answering questions on the Jillian Michael’s message forum recently and one issue that keeps popping up is not being able to afford to eat healthy.
As one poster wrote: I don’t make very much money right now and I don’t have the funds to buy healthy groceries. I don’t want to fail this time, what should I do?
Fact is, you can eat healthy and cost effectively by being a savvy shopper and spending a little time in the kitchen.
Yes, it takes some work and is certainly not as simple as take-out or ‘convenience food’, but it will be well worth the effort not only from a weight loss perspective, but for your general health as well.
Guidelines include:
1. Don’t worry about eating organic. While organic fruits and vegetables are best since they probably have a higher micronutrient count, any fruits and veggies are better than none! Make sure to get plenty of fruits and veggies in your diet before worrying if they’re organic or not.
2. Find a local food co-op in your area. Food co-ops are member run, non-profit organizations that provide you with access to quality, locally grown food at a good value. There are typically nominal fees to join (often based on your income level) and many accept food stamps. You can find a listing of local food co-ops at www.localharvest.org .
3. Buy in-season and be flexible. While not necessarily certified organic, local farmer markets carry fruits and vegetables that may still be pesticide free since these foods are not traveling great distances. Here’s a listing of the least expensive fruits and vegetables by month – Cheapest Produce
4. Consider buying frozen vegetables. Frozen vegetables have the same nutritional benefits as their conventional, fresh counter-parts at a fraction of the cost. Look for sales and coupons.
5. Invest in a crock-pot. Because slow-cookers cook at a low temperature you can use less-costly, flavorful cuts of meat as the cooking process will tenderize them over the course of several hours. Just make certain to blanch or saute vegetables prior to adding to the crock-pot so that they maintain their vitamins and trace minerals. Another benefit – dinner is ready when you get home so you’re less likely to be bringing home “take-out” or grazing while you’re waiting for dinner to cook.
6. Grow your own vegetables. Summer is around the corner so if you have the space, think about creating your own vegetable garden. Even if you live in an apartment as I do, you can grow plenty of herbs right on your windowsill.
7. Buy items in bulk. Healthy items that can be purchased in bulk include dehydrated beans (a great substitute for meat if you’re looking to cut your food budget!), raw nuts in shells, frozen vegetables, skinless chicken breasts, canned tuna or salmon, quinoa, couscous. While there is a greater up-front cost to buying bulk, the price per pound of typically substantially lower. Also, keep in mind that buying in bulk isn’t only for food products — you can save money by purchasing bulk household items such as toilet paper, shampoo and laundry detergent.
8. Be a coupon clipper/look for sales. I’m not suggesting you become one of those individuals who spends hour upon hour scouring the Net for grocery coupons, but clipping coupons from the Sunday paper and checking your grocery store flier simply makes good sense. Plan your meals around products that are on sale and stock up on non-perishable and frozen goods when there is a bargain to be had.
Train hard; stay strong.
Peace.
Susan
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