Eating+Healthy+on+a+Budget

Eating Healthy on a Budget

**65% of all deaths in adults are caused by heart disease, cancer and stroke. In many cases, these diseases were preventable. Many of the behaviors that cause these diseases begin at a young age. For example, if you use tobacco as a teenager, you're more likely to get heart disease, cancer or stroke when you're an adult.** From Healthwise

There are ways to make healthy eating fit your budget. You'll be surprised by how spending just a little extra time can save you money. And the more time you spend—in planning, shopping, and cooking—the more money you'll save.

**Save money by learning and planning: **  · Plan and shop for a week’s worth of meals at a time. You're less likely to go out to eat or buy expensive convenience foods during th ﻿ e week when the ingredients for dinner are already in your kitchen.  · Keep a list of what leftovers are in your refrigerator and freezer. That way they won't go to waste because you forgot they were there. And you can use the list when you're planning next week's meals.  · Watch grocery store ads for sales so that you can stock up on items you know you will use. You can sometimes save money by buying more of something. For example, some stores may give you a discount if you buy 12 cans of chicken broth instead of just 2 or 3.  · Learn how much food costs. That way you can tell when an advertised sale is really a good deal.  · Use coupons. People who invest time in saving and organizing coupons often save a lot of money.  · Learn how to grow your own vegetables. If you don't have the space, see if there is a community garden in your neighborhood. Or try growing a few vegetables or herbs on your porch or in a sunny indoor room. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">See how many convenience foods you can cross off your list by planning something healthier and cheaper instead.

<span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;">**<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">For example: ** <span style="line-height: normal; margin: 0in 0in 10pt 60.75pt; tabstops: list 1.0in; text-indent: -0.25in;"> o <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Instead of potato chips, buy unpopped popcorn you can make at home. <span style="line-height: normal; margin: 0in 0in 10pt 60.75pt; tabstops: list 1.0in; text-indent: -0.25in;"> o <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Instead of ready-made desserts, make your own cookies, cakes, or muffins. <span style="line-height: normal; margin: 0in 0in 10pt 60.75pt; tabstops: list 1.0in; text-indent: -0.25in;"> o <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Instead of packaged snacks, buy crackers and peanut butter to make your own little sandwich snacks. Or snack on fresh or dried fruits. <span style="line-height: normal; margin: 0in 0in 10pt 60.75pt; tabstops: list 1.0in; text-indent: -0.25in;"> o <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Instead of sweetened cold cereals, buy oatmeal or other hot cereal.

**<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Save money at the grocery store: ** <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Always shop with a list. Try not to buy anything that’s not on your list, but be open to unexpected sale items that you know you will use. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Shopping with family members can cost you money if they talk you into buying things that aren't on your list. Shop by yourself if you have to. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Buy fresh fruits and vegetables when they're in season. They are likely to be fresher and cost less. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Buy frozen vegetables. They are picked at the peak of ripeness and have just as many—or more—vitamins and minerals as fresh. And they cost less. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Buy store brands instead of name brands. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Shop in the bulk foods aisle, where things like beans, rice, pasta, and other dried foods may be cheaper.

**<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Save money elsewhere: ** <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Whole-grain bread is healthier than regular bread, but it usually costs more. If you have a bakery outlet in your community, you can buy day-old whole-grain bread there at a discount. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Buy fresh produce at a farmer’s market or a produce stand. Prices are usually—but not always—lower there than at the grocery store. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Many fruit orchards let customers pick the fruit themselves to save money.

**<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Save money in your kitchen: ** <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Build up your cooking skills. Buy one good, general cookbook. Used bookstores are a good source. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Invest in a slow cooker or Crock-Pot. With a slow cooker you can buy less expensive cuts of meat, because the long, slow cooking time makes them tender and very tasty. Plus, the dish cooks all day while you're at work or busy with something else. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Learn how to cut up a chicken. You can save money by buying whole chickens and cutting them apart yourself. And make soup with the bones. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Make vegetables your main dish, and serve your meat as a smaller side dish. You'll save money by eating less meat. You can also serve beans instead of meat. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Make your own lunch, and take it with you to work. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">Use recipes you can double or triple, so you can freeze leftovers for later. <span style="line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;"> · <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt;">When a recipe calls for milk, use dried fat-free milk. It's cheaper and doesn't need to be kept cold. You just add the milk powder to water to make only as much as you need.

<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 12pt; line-height: normal; margin: 0in 0in 10pt 24.75pt; tabstops: list .5in; text-indent: -0.25in;">To read the complete article please visit: []