How to Get Your Family Eating Healthier Even When You're Broke #healthyeating #budgeting #savemoney #parenting

Do you want to help your family to eat healthier but don't know where to start?

Or do you think healthy eating must be too expensive when a couple of avocados is the same price as a bag of chips in some supermarkets?!

It is possible to eat healthily on a limited budget.

Here's how to get your family eating healthier, even when you're broke.



There is no doubt of course that healthy eating is essential to a healthy body and a healthy mind, especially for children who are growing so fast.

But when you are broke it can seem like a real challenge to live well on such a limited food budget.

We're here to tell you it IS possible.



How to Get Your Family Eating Healthier Even When You're Broke

So just how can you go about eating well on a shoestring budget?

Sometimes it seems that your grocery bill each month is more than your mortgage or rent!

It’s true, eating healthy can be expensive. However, it really doesn’t have to be.

You can still eat healthily and cut your grocery bill in half. Here are a few simple strategies to eat well on a shoestring budget.



1. Plan ahead.

There’s nothing worse for the budget than going to the grocery store for tonight’s dinner.

Because you’re tired, rushed and probably hungry, you’re likely going to buy whatever is easiest.

This isn’t cost effective. Instead, plan ahead.

Make a list of breakfast, lunch and dinner meals at the weekend.

Choose recipes and make sure you have the ingredients. If not, add them to your list.

Once you get to the store, shop only from your list. If you deviate from your list make sure it makes sense to do so.



2. Use the store supplements.

The store supplements are often found in the newspaper or online.

Before you make your weekly shopping list, grab a copy of the store’s weekly advertisement.

Use the ad to plan your meals and create your shopping list.

For example, if apples are on sale for fifty cents a pound, then you know you’re having apples this week!

Maybe apple pancakes or apple bread for breakfast.



3. Stock up.

Many things freeze well. You can save tons of money each month if you stock up on sale items and freeze them.

Bread, for example, can cost five dollars a loaf. If you find it on sale, then buy several loaves.

If you can, buy in bulk. Buy large family packages.

You can separate them at home into smaller meal-sized portions.

Place them in freezer bags, and be sure to label the bag so you know when you bought it and what it is.



4. Visit the farmer’s market.

If you have a farmer’s market in town, visit it and compare prices.

Often, because the produce doesn’t have to be shipped and is local, you can save money.

And the produce generally tastes wonderful.



5. Buy what’s in season.

If you’re trying to buy apples in May you’re going to pay more for them than in August and September when they’re in season.

Buy your fruits and veggies when they’re in season and save money.

If you have some space, even a windowsill or windowbox, grow some of your own produce.

A packet of seeds costs pennies and you can grow salad leaves, radishes and some other veggies quickly and cheaply.



6. Cut back on meat.

Do you really need to eat meat every night? Did you know that beans and rice are a complete protein? 

Beans and rice are a whole lot cheaper than a package of meat too.

Try to cut back and eat a few vegetarian meals each week.

You’ll likely be healthier and you’ll save money on groceries.



With a little advanced planning and some thought you can feed your family really well and still save money.

Pay attention to what’s on sale. Plan ahead. And cut back on the pricey items like meat and processed foods. 



How to Eat Well on a Limited Budget

Eating well on a limited budget is all about making choices, and some foods will definitely give you more health bang for your buck.

Here are our favourite frugal health foods that are cheap to buy, especially if you can buy in bulk.

1. Beans and chickpeas

Healthy and cheap, tinned or, cheaper still, dried beans are the base of many meals.

You can make chilli, soup, salads, quesadillas, enchiladas, curry, burritos, homemade baked beans, tagine and many more dishes with beans.

They are also a great source of protein and fibre.

Some recipes to try:



2. Organic Eggs

Eggs are a quick fix when you are in need of some good protein.

Eggs also make a very versatile food, easy to incorporate in a wide range of recipes.

Add them to a crepe, scramble with veggies or make a frittata.

Some recipes to try:



3. Peanuts

In its natural form, raw peanuts or even peanut butter can be a very healthy treat.

Peanuts are considered a great supply of healthy fats when eaten in moderation.

You can also reduce your risk of heart disease by eating them regularly.




4. Almonds

Almonds, like peanuts, are a good choice for that extra dose of protein.

You can eat them raw or add them to a bowl of oatmeal or cereal, or use almond flour.

They are rich in fibre and a healthy monounsaturated fat.

They are also known to reduce the risk of diabetes and help manage your weight.




5. Lentils

These legumes act as a great meat replacement for burgers and can also add richness to soups and curries.

Lentils are not only very rich in antioxidants but also have more protein per pound than beef.



6. Black Beans

These healthy and cheap beans pack fiber as well as potassium, calcium, and folic acid, and you can preserve most of its cancer-fighting antioxidants by boiling them at home.

You can also use them to prepare a black bean taco or cook up a delicious black bean soup.




7. Oats

Oats are low in fat, high in fibre and are great when prepared as oatmeal or mixed in with other recipes such as high-protein oatmeal peanut butter balls.




8. Brown Rice

Brown rice is known to be healthier than the white rice and can be great on its own or even mixed in with veggies.

Unlike white rice, the side hulls and brans provide a “natural wholeness” to the grain, which are rich in fibre, potassium, magnesium and calcium.




9. Grapes, Watermelon and Kiwis

Whether you have added them to a salad or eat them raw, grapes have been known to reduce cholesterol as they are high in antioxidants.

The watermelon is a super food in the fruit world that’s packed with vitamin C.

If you’re extremely frugal, wait until the summer when you can purchase larger watermelons for a few bucks.

Kiwis, another great super fruit, are packed with fiber, vitamin C, vitamin K and a lot of antioxidants.




10. Bananas

Bananas are filled with potassium and fiber and one of the easiest foods to take on the go.

A banana is known to contain essential nutrients to help aid digestion, heart health and even help you lose weight.




11. Cantaloupe and Pears

Cantaloupes are packed with antioxidants and are known to be very good for potassium, vitamin B, magnesium and fiber.

If you’re the one who doesn’t mind the seeds, it’s good to know the seeds provide a measurable amount of omega-3 fat.

According to a study, white pears can prevent stroke, but other tasty varieties such as the Anjou, Bosc and Bartlett can offer benefits as well.

Pears are packed with benefiting nutrients such as dietary fibre, vitamins, antioxidants and minerals. If that’s not enough, they are a great low-calorie food, only containing 60 calories per 100g.

Some recipes to try:



12. Apples and Oranges

Eating apples can help you reduce the risk of diabetes, cancer and asthma, and like a banana, it’s so easy to take on the go.

Apples are known to be rich in flavonoids, dietary fiber and carry important antioxidants.

Oranges are high in vitamin C content, as well as potassium, folate and fiber and are practically given away when they are in season.




13. Pumpkin and Squash

Pumpkin and squash  especially butternut, have a high content of carotenoids, a powerful antioxidant.

All year round you can add canned pumpkin to muffins, smoothies, curries, veggie burgers, and more.

When choosing a brand, make sure the ingredient label says “organic pumpkin” and nothing else.




14. Canned Tomatoes

Tomatoes have a high content of lycopene, another powerful antioxidant and can be mixed in with a ton of dishes.

You can use canned tomatoes for pasta or pizza sauce, homemade stews, sauces or bean chili.




15. Broccoli

Broccoli has high levels of vitamin C and folate.

You can use this veggie tossed in frittatas, stuffed in potatoes, blended into a soup or cooked with a bit of olive oil and garlic.


More healthy eating tips:


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