By Jennifer Gramstorff, Dietetic Intern
Many people associate healthy foods with high costs. However, with the right knowledge and planning, eating balanced meals does not have to break the bank. In this article, we will discuss practical guidelines to help you prioritize your health without having to sacrifice your wallet.
What to focus on when planning a meal:
Understanding the key components of a balanced, nutritious meal can help reduce the stress and uncertainty that often comes with meal planning. Once you know which types of foods to include, you can focus on choosing affordable and healthy options within each food group.
To help visualize a balanced meal, we will use the plate method. This method divides a standard dinner plate into sections using three main food groups. First, half of your plate should be filled with non-starchy fruits and vegetables such as broccoli, blueberries, carrots, and others. You can choose more than one – the more variety the better! Potatoes, corn and peas are considered starchy vegetables and are not included in this section.
Next, one quarter of your plate should include whole grains. Common examples include oats, brown rice, quinoa and whole wheat pasta. Whole grains are different from refined “white” grains such as regular pasta, white rice and white bread. Refined grains are more processed and typically contain less fiber, vitamins and minerals. They also typically have more added sugar compared to whole grains.
The last quarter of the plate should be filled with lean protein foods. Good options include fish, poultry, beans and nuts. Red meat should generally be limited because it is higher in fat. However, when choosing red meat, look for lean options, such as 95% lean ground beef. Highly processed meats, such as deli meats and bacon, should also be limited.
Healthy Foods That Can Save You Money:
Proteins
Dried Beans and Lentils – Both lentils and beans are excellent sources of plant protein and healthy fiber. These products are also rich in several vitamins and minerals. Dried beans and lentils can be purchased in bulk to limit cost and extra trips to the supermarket. When stored correctly, these items will not expire which also helps to limit potential food waste that may come with other protein sources.
Canned Fish – Both canned tuna and salmon are excellent and convenient options, providing around 20-30 grams of lean protein per serving with no preparation needed. Additionally, canned salmon contains omega-3 fatty acids which help to support brain and heart function.
Nuts – Although not ideal as the key protein source for a meal, nuts can be an excellent and healthy snack option. They can contain many vitamins and minerals as well as healthy fiber and fats. Some of the best options to choose from include almonds, walnuts and pistachios.
Chicken Thighs – Similar to chicken breast, chicken thighs are a great lean source of protein while often lower in cost. Boneless and skinless chicken thighs are generally lower in fat and provide about 25-30 grams of protein per piece.
Grains
Brown Rice – Brown rice acts as a great source of complex carbohydrates and fiber for long lasting energy. Additionally, it contains many vitamins and minerals. Purchasing the rice in bulk can help to limit overall cost and unnecessary trips to the store.
Oats – Rolled oats are very rich in fiber and can also supply the body with several vitamins and minerals. Similar to rice, oats are most affordable when bought in bulk.
Whole Wheat Pasta – While some brands are more expensive than others, there are affordable whole wheat pasta options available in some stores. This can be a healthy alternative to regular pasta and allow you to enjoy pasta dishes in a more balanced way!
Barley – Barley is another affordable grain option. It contains a high amount of fiber and can help to control cholesterol and blood glucose levels. Barley is also versatile as it can be boiled and served on its own or be added to soups and salads.
Potatoes – Although not a whole grain, potatoes are a starchy vegetable and can serve as the ‘carbohydrate’ in a meal. Potatoes are generally affordable for a fresh vegetable and can last a while after purchasing. Potatoes do a great job of helping the body to feel more satiated without added sugars or fats.
Vegetables and Fruits
Frozen Greens – Peas, broccoli or spinach are great options for frozen vegetables. Being frozen, they are often much cheaper than fresh vegetables. However, they remain similar in nutritional value. Additionally, they will not spoil if kept in the freezer, unlike fresh vegetables.
Onions – Onions are a cheaper option when it comes to fresh vegetables. They can also be a good choice for adding more flavor to dishes without other additives or extra sodium.
Carrots – Carrots are another generally cheap option when looking to purchase a fresh vegetable. Carrots are very nutrient dense and can provide extra support to the immune system, cholesterol and eyesight.
Cabbage – Green cabbage is one of the cheapest fresh vegetables and one head can go a very long way. There are about 15 servings in one large head of cabbage. Like many of these vegetables, cabbage is high in fiber, vitamins, minerals and antioxidants.
Frozen Berries – Frozen berries are often found to be cheaper than fresh fruits and berries. Buying fruits pre-frozen can also be more sustainable as they will hold much longer than regular fruit. These berries can be thawed and eaten as is or added to things like smoothies or yogurt.
Affordable and Balanced Recipes:
Overnight Oats
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Source: https://www.livinglou.com/one-pot-chicken-and-rice/
One Pot Chicken, Veggies and Rice
Serving Size = 2
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Tuna Pasta Salad
Serving Size = 2
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Sources:
https://www.today.com/health/diet-fitness/cheap-healthy-foods-rcna243256