Eating healthy on a budget

Tips from the latest IDEA Fit Magazine: Optimal Nutrition on a Shoestring Budget by Megan Senger:

  1. Swap Salmon with Tuna
  2. Swap Quinoa with Barley, Oats or Brown Rice
  3. Swap out store fresh berries with frozen store berries or stay in season at a local farmers market
  4. Instead of Kale use mustard greens, collards, swiss chard or turnip greens.
  5. Swap out high sugary fruit juices for water, add in some of your frozen or fresh berries from above for flavor
  6. Instead of almonds or walnuts opt for peanuts in bulk

If you seem to have time constraints and you don’t have enough time to cook, there are some great crock pot recipes you can use.

The most important thing to remember is that to eat healthy and live a healthy lifestyle you need to plan ahead and give it some thought, try exploring your local farmers markets throughout the year and mark on your calendar the different types of fruits and vegetables that are available that particular month and in the future look for recipes with those ingredients and try to purchase your ingredients and store in bulk.

So Jess and I went to the local farmers market in our area the other day and then opted for some of the suggestions above and this is what we came up with:

Items Total Price Farmers Market Total Price Super Market
3 large Squash $1.00 $4.50
3 medium green bell peppers: $1.00 $3.00
10 Green Onions $1.00 $2.00
1 lb Strawberries $1.00 $3.00
1 Bunch Asparagus $2.50 $3.00
3 Medium Cucumbers $1.00 $3.00
TOTALS $7.50 $18.50

If you take substituting tuna for your salmon purchase the difference is below  $3.50 vs $9.00

$11.00 vs $27.50= $16.50 If you do this 52 weeks out of the year you will save over $850.00

If you have any other tips please let me know.

Great websites to check out if you are interested in learning more:


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