How to Eat Healthy on a Tight Budget
Economic times are bad and pundits are predicting that we are all going to get fatter in these lean times. They say we will choose “cheap” fast foods over healthy fresh foods. I say – let’s we prove them wrong.
Hard times call for hard choices. While it may seem economical to hit the drive-thru for a “value” meal, nutritionally speaking, “value” meals are worthless. There are other alternatives. It is possible to eat lean during hard times and come out of the crisis healthier rather than heftier. It’s all about the choices you make. Read this post for some tips on eating healthy and eating cheap.
Being Poor is a Health Risk
It is well known that obesity and poverty go together in America. Studies have shown that the poorer the zip code the higher the proportion of overweight or obese residents. We Americans are already the fattest nation in the world and we are getting fatter. Why? Because our cheapest foods are high in calories and laden with fat, salt and sugar. Does that mean it’s impossible to eat healthy on the cheap – absolutely not! But you need to know what you are doing.
The Choice is Not Between McDonald’s and Whole Foods
One article I read explained that the poor are poorly nourished and overweight because unhealthy food is cheap (using McDonald’s as an example) while healthy food is expensive (using Whole Foods as an example). That’s like saying if you can’t afford to live in a mansion it’s not possible to keep a roof over your head. Ridiculous!
I was in a Whole Foods store a couple of days ago and the prices really are shocking. (I have a friend who calls Whole Foods “Whole Paycheck”.) Now, don’t get me wrong – Whole Foods is a beautiful store. But you do not have to shop at Whole Foods in order to eat healthy. Organic food is much more expensive than non-organic food. Hopefully, we will one day live in a world where all food is organic, but until then if you choose to eat at McDonald’s because you can’t afford organic food you are just not making a smart health choice!
Common Food Sense
Eating in an affordable and healthy way is easy – all you have to do is eat real whole unprocessed food. We used to eat this way all the time, but with the arrival of fast food in the 1950s and 1960s, we moved away from food we prepare ourselves to food that is prepared for us.
A couple of years ago I piloted in a project in which participants agreed to eat nothing but real whole foods for 12 weeks. There were no calorie restrictions and the only foods that were discouraged were processed ones.
Participants tried to avoid fast food, frozen prepared food (frozen dinners, pizza, etc.), chips, and junk for 12 weeks. Beyond that everyone could eat whatever and however much they wanted. The shopping list consisted of basic foods – meats, fish, potatoes, whole grains, beans, dairy, fruits and vegetables.
Participants found that weekly food shopping at the grocery store and/or produce market was a completely different experience than daily stops for “convenience” foods. Acquiring and preparing food became a part the fabric of their life – instead of a last minute after thought.
And you know what? At the end of 12 weeks everyone reported feeling better on the whole food diet and, absent the junk, it wasn’t more expensive to eat this way. And everyone lost some weight, too – without even trying – the weight loss range was 6 lbs to 20 lbs in 12 weeks.
What Makes Us Fat?
Empty calories make us fat – and they waste our money, too. If you eat mostly whole foods you’ll be eating smarter and eating cheaper. It costs a lot of money to package and sell you all that processed food and those costs are passed on to you.
Is Food Your Friend?
When you begin to eat the way I am suggesting, you will have to prepare your food yourself. THAT will be a huge change for many of us who have become completely detached from the foods we eat. Food is a necessary part of life. So why not let it back into your life in a meaningful way?
Enjoy buying and preparing fresh whole foods – appreciate their colors, shapes, smells and textures. Washing and cutting up your produce yourself will save a lot of money. Prepare these fresh foods simply and make enough so you will have leftovers you can freeze. That way you will have “fast” food and healthy food – even on a tight budget.
Here’s a link to a webpage that lists “The 20 Healthiest Foods for Under a Dollar”.
Does this approach to the financial recession and your health make sense? Are you worth the time it takes to both save money and improve your health?
This information is offered for educational purposes only and is not intended to diagnose, prescribe or treat. For that please seek direct care from a health professional.
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