How to Make Your Money Stretch for Healthy Eating in this Economy

We are told constantly how SAD the Standard American Diet is, and quite frankly it has proven to be unreliable considering the diet related health issues facing us Americans (diabetes, obesity, hypertension, heart disease, diet related cancers, etc).  A side note to this fact is the constant message to eat healthier.  What angers me about this is the lack of support in place to make eating healthier a reality for most families in this country.  When it cost cheaper for a family to eat off a value menu versus shopping at the local whole foods store, chances are, the most common choice will be the value menu.

So, how do we make our money stretch for healthy eating in this challenging economy?  You know what I mean.  When the cost of gas is hemorrhaging everyone's budget and the cost of food going up.  When employers are holding out on raises needed by employees to accomodate cost of living increase mainly because they can't afford it.  When many are without jobs altogether and are relying on unemployment benefits and public assistance just to make it.  In these drastic times, eating healthy is a major challenge and in many cases, not a priority.

I am here to tell you that YOU CAN eat healthy even in not so favorable situations.  You can make your money stretch and you can do it while eating better.  Let me tell you how.

• Keep it simple. Think WHOLE Foods when you shop.  You know...fruits and veggies, whole grains, lean proteins, healthy fats.  Stay away from processed foods. It's easier to resort to Hamburger Helper, Hot Dogs, and other packaged foods when trying to make your dollars stretch.  However, these products are loaded with transfats, preservatives, additives, nitrates, and sodium.  All of these items contribute to poor health.  When shopping, think "produce, protein, and grains."  Stay mainly on the outside parameter of the grocery store.  All of the processed items are in the center. 
• Buy frozen produce.  Fresh produce is good, but frozen is your best bet.  The quality is likely better  than fresh because the product is picked fresh and frozen right away.  The nutrients are preserved in this way.  Fresh produce sounds healthier, but most produce in grocery stores have been shipped from all over the country.  Traveling long distance depletes the quality.  Frozen produce also gives you more flexibility because you can store it longer.  No more worries with throwing out spoiled produce. If you decide to buy fresh produce, try to buy local food that is in season.  That way, your produce will be higher in nutritional value and cheaper because of peak harvest.  
• Purchase whole grain.  They are cheap, you can use in a variety of ways, and you can buy in bulk and store easily in your pantry.  Whole grains are good for you and can go a long way when you are trying to stretch your funds.
• Learn to CUT your own chicken parts.  Buy the whole chicken and cut it yourself.  You will save a ton.
• Grow your own vegetable/herb garden.  You don't have to have a huge yard to do this.  You can put a few plants on your patio or deck.  You can plant herbs almost anywhere, indoors or out.  It takes a small number of plants to yield high return for a family.  Give it a try.  It can save lots on produce.   Another option to explore is a local  Co-op or community garden.
• Cook more vegetarian meals. You don't have to become a vegetarian, but having more vegetarian meals saves you money and is good for you.  Don't think you will be satisfied by vegetarian meals.  Think again. I am a southern girl.  A southern version of a hearty vegetarian meal would be some pinto beans with collard greens and cornbread.  You can even through a baked sweet potato in there and there you go.  Healthy and deliciously SATISFYING.
• Drink more water instead of flavored drinks, sodas and juices. Make sure your water is of good quality.  If you need a little flavor, try a wedge of lemon, lime, or orange slices.  You can also add a splash of juice or  freeze fruit juice in ice trays and put the cubes in your water to make things interesting.  If you do drink juice, water it down.  This will help cut down on the sugar consumption and will allow your juice to go a long way.
• Pack your lunch.  When you eat out, it adds up.  Packing those leftovers and making your own lunch increases the quality of your food intake and keeps you from having spoiled leftovers in the refrigerator.
• Cook once and eat more.  You can cook once and spread it out a few days.  Chicken could be used in soup, on a pizza, in a taco, etc.  Brown Rice can be used in soup, as a side dish, in a burrito, made into rice pudding, etc.  You get my drift. Cooking less and using it in a variety of ways saves you money and time.
• Keep healthy omega 3s on hand. Canned salmon, tuna, mackerel, and  sardines are great ways to have heart healthy protein available for use in a variety of ways.  They have a wonderful shelf life and the taste is not compromised.
• No more fast food or wasteful spending.  When trying to eat healthy, you can't invest in healthy foods and still do fast food.  You won't be able to see your dollars stretch that way.  Take time to plan your meals and vow to use what you have on hand whenever the urge hits to eat out. 
• Use less dairy. There is a lot of controversy regarding the need for dairy in the diet.  If you chose to include it, cut down on your consumption and save while improving your health. 
• Use low ingredient recipes.  Keeping it simple saves you time in the kitchen and keeps your cost down when it comes to ingredients.
• Address sugar cravings with dark chocolate. Dark Chocolate has many health qualities.  Instead of buying cookies, ice cream bars, Debbie cakes, and creme puffs, buy one bar of dark chocolate and eat a bite size piece daily...GUILT FREE.  You will be adding quality to your health and satisfying your sugar craving.

I hope these tips will be of great benefit to you.  Give them a try and see how it will help you and your family eat better while saving money.