Healthy Eating Doesn't have to be Expensive!

Your money or your health.

When it comes to nutrition, sometimes if can seem like a choice between the two.

Researchers recently calculated the cost of following the government's dietary guidelines in one metropolitan area. Eating the right foods, such as vegetables and whole grains, was more expensive than loading up on sugar and saturated fat, they reported in the journal Health Affairs.

But don't turn to the dollar menu just yet.

For one thing, these estimates may not apply to all areas of the country. And it's still possible to eat well without breaking the bank. Here's how:

• Make a meal plan. Each week, survey your pantry, scope out coupons (for healthy food) and scour grocery store circulars. Search for recipes using ingredients that are on sale or that you already have, and plot out healthy meals (but, this does not mean that you utilize coupons for processed/refined foods or buy convenience foods just because they are on sale!!). Make a shopping list - and stick to it.

• Savor the season. Fruits and vegetables picked at their prime are less expensive. Search farmer's markets for fresh, reasonably priced produce. Springtime favorites include green beans, rhubarb, strawberries and asparagus.

• Grow your own. Spring the best time to plan seeds or seedlings. Invest a little in them now and you'll reap rewards later in the summer. Even if you don't have space for a garden, you can lettuce in a window box, cherry tomatoes in a pot on your porch or herbs in indoor containers.

• Cut to it. Whole produce often costs much less than precut. Chop your fruits and vegetables at home instead. Also, watch single-serving packs and bagged salads; you'll pay more for the packaging.

• Bulk out. Buying stables like grains, nuts and spices in bulk can help you save. Measure out only what you need to avoid waste.

Like anything else worthwhile, eating healthy while on a budget takes a little planning. But if you think of the rewards - better health & more money - you'll find it's worth the effort!

Courtesy of healthstyles, the wellness magazine by Independent Health