The A - Z of eating health food for cheap.
Healthy choices have always seemed like expensive choices. Eating healthy for cheap is more than rice crackers and broccoli. Informed choices and meal planning are key to eating a variety of interesting and healthy foods from all over the world. We listed the A - Z of healthy eating for cheap below.
|A||Apples||An apple a day. Apples are one of the best foods you can eat. Packed with nutrients to the core, make sure you eat the eat the skin after giving the apple a wash, apple skin helps fight fat.|
|B||Buy Bulk||Go to the farmer’s markets in a group. Consider getting a few people to together so you can buy bulk from the farmer’s market, the more you buy the cheaper the food will be.|
|C||Coupons||Canned vegetables.Canned vegetables are often cheaper than the fresh alternative, and you get the about the same nutritional value between fresh and canned-goods. Remember to check the nutritional information on the packaging to see whether any salt has been added as a preservative.Canned fish. Canned fish is one way you can get all the nutritional value of fish without the price tag.|
Coupon codes. Check the internet for coupon codes you can use for a discount on online orders.
|D||Drink Water||Water is free and healthy. Soft drinks such as Coca Cola and Pepsi may taste nice, but each can / cup has enough sugar to make you sick. Water is free (mostly) and is the best liquid you can put in your body. If water isn’t your thing, try tea instead.|
|E||Empty stomach.||Don’t go shopping on an empty stomach. Don’t go shopping on an empty stomach. University researchers have found that an empty stomach turns on our purchase impulse desire, leaving the home on an empty stomach is likely to see you coming back through the door with items from the supermarket you don’t really need and may not want tomorrow.|
|F||Farmer’s Markets||Farmer’s markets. There’s a thriving community of farmers selling locally grown seasonal produce through a number of farmers markets on different days of the week. You may be able to get a discount if you go to the farmer’s market at the end of the day.|
|G||Garden||Have you considered planting a garden? If you have the space and the time, this can give you that home grown taste and price. You can hang herbs from pots inside.|
|H||Home Brand||Buy home brand staple food items. Flour, brown sugar, salt and pepper and rice are all basically the same regardless of whether the packet has a brand name on the front or not. Woolworths Essentials (formerly Home Brand) and Coles offer staple products for less than brand name products. There are ‘own brand’ products sold exclusively at Aldi you can substitute into your fortnightly shop to save a few dollars as well.|
|I||International foods||International foods. Think about different cuisines from different cultures, have a Japanese night, an Indian night — many cuisines are vegetarian and make use of a cheaper non-meat options. Staple foods and spices used in international cooking can be used over again.|
|K||Kale||Superfoods. There’s been a lot of talk about Kale in recent years, more than just the latest health food craze, Kale is a true superfood and delivers some serious nutritional value from a single serve.|
|L||Leftovers||Use leftovers. How often do we have more than we can eat? Reusing last night’s dinner is an easy way to make your money go further. Home cooking is often healthier than most lunch options you can buy from a cafe or restaurant.|
|M||Meal Planning||Plan your meals for the week before you go shopping. Meal planning is crucial if you want to lose weight, if you’re looking to save money on the grocery bill, or both. Over shopping is an easy way to blow the budget, plan on your meals for the week and only buy what you need. Staple ingredients such as vegetables can be reused in other meals, leftovers can be stored in the freezer for freshness. Meal planning is empowering. It allows you to take control over your food choices and easily lets you see where your money is going and where you can save a couple of dollars. A shopping list also stops you from making impulse purchases. Supermarkets are designed to encourage impulse shopping; the layout of the aisles and checkouts, the number and arrangement of different products, even placing items like chocolate bars at kids eye level are a few of the ways retailers try to get you to spend more than you originally intended. Meal planning and a shopping list can help prevent this and save you those extra tips to the supermarket too.|
|N||Nutritional value||Nutritional value per dollar. Start looking at your food in terms of cost per nutrition instead of cost per gram or kilo.|
|O||Order Online||Shop online. Online grocery shopping is an easy way to compare products by price as well as view nutritional value. Major supermarkets provide free home delivery for online grocery orders over a certain amount there are discount codes you can use for a discount. Learn more about supermarket online shopping discount codes.|
|P||Portions||Portion sizes. Be aware of your portion sizes. Australians, and other countries in the West are notorious for over eating. When you’re buying meat, consider the recommended portion sizes, you may be surprised to find that it’s probably half of what’s on your plate. Substitute the reduced meat portions with vegetables, they’re cheaper and a great source of nutrients.|
|Q||Quit||Alcohol. If you really want to get healthier and save money, stop drinking alcohol or at least cut down, the food decision we tend to make when under the influence of alcohol tend to be the wrong ones.|
|R||RecipesRemove||Government help. You can read healthy recipes on the government’s healthy eating website, eatforhealth.gov.au also lists guidelines for healthy eating and portion sizes.Take things out. Have a look at your eating habits and see which food items you could do without. It’s easier and cheaper to take an item such as such sugar out of your cooking rather than find a healthy substitute. Similarly, if you can do without, it’s cheaper to stop drinking cows milk rather than find a non-animal alternative such as Soy or Almond milk.|
|S||Seasonal ProduceSmall plate||Eat with the season. Fruit and veggies lose nutrients on the way to the supermarket shelf. Seasonal vegetables and fruit are cheaper when in season and is fresher when locally grown. For example, even though you can find these items at any time of the year, Oranges are best in Spring and Winter and Apples in Autumn. Seasonal fruit and vegetables also require less energy and resources to get to your plate. There are many resources on the internet you can read to find out what’s in season, the seasonalfoodguide.com is one publication you can check to see what’s in season in your part of the country.Small plate big fork. Using a smaller plate means your portions will be smaller. Similarly, use a big fork. It’s a psychological trick that will help you eat less.|
|T||Tea||Drink tea. Tea and water are the healthiest drinks on the planet. Green tea increases the body’s ability to burn fat and is packed with antioxidants. You can get green tea bags for cheap from the supermarket.|
|V||Frozen Vegetables||Frozen vegetables. Frozen vegetables are as nutritious as fresh vegetables. Buying frozen vegetables like corn off the cob saves you money, time and space.|
|W||Whole grains||Eat whole grains. Whole grain breads and oats are healthier than refined grain products (i.e. white bread). Oats are a healthy and economical breakfast food, add an apple or banana and some natural yoghurt to taste.|
|Y||Do it Yourself||Home cooked desserts. Only eat dessert you make at home yourself, this means no ice cream but yes to homemade pancakes. Cutting out the sweets at the checkout will save you money and help battle the bulge.|
Healthy eating starts at home
But if you’re looking to have a night out on the weekend, choose a healthy option. If you live in Sydney, read our guide on the healthy restaurants in Sydney for information about where to eat next. Technology is making our lives more convenient. There are healthy eating applications for the Apple Watch you can use to browse healthy recipes and track your calorie intake. If you have any questions about healthy eating for cheap, contact us using the ask a question form below.