A few years back in the midst of my quest to get healthy, I found myself in a financial squeeze. Up until that point I spent little time worrying about how much I was spending on my healthy foods but soon found myself with on a very strict grocery budget.

Time and time again people told me that, “eating healthy is too expensive.” I was determined to disprove that theory.

While it may be more challenging there are some great ways of making your budget work and maintaining a healthy household.

Here are five pantry and fridge staples that are cheap and will help keep you on your healthy path:

1. Oatmeal. Low in fat and high in fiber oatmeal is my number one go-to breakfast food. It’s quick, easy, healthy and cheap. If you buy it in bulk your average bowl can cost you as little as $.15 a breakfast! It doesn’t get cheaper than that. I add a few chopped apple pieces and a Tsp. sugar free maple syrup for a little added flavor.
2. Eggs. Eggs are great for you. They are a healthy and inexpensive way to get vitamin B12 and protein in the morning. One egg is about $.16. I’ll have one with a few tomato slices or leftover veggies and a piece of whole grain toast for breakfast or make an egg and low fat cheese sandwich or omelet for lunch.
3. Brown Rice. One pound of brown rice equals about 11 servings of complex carbohydrate whole grains. It comes out to about $.20 a serving and can be used in a million ways. Add it to left overs or frozen veggies with a little soy sauce and scrambled egg for a quick, healthy stir-fry. Or serve it as a base for chili or as a side dish to your favorite lean meats. It’s another great way to bulk up a meal in a healthy way.
4. Whole wheat pasta. Like Brown rice and oatmeal, Whole wheat pasta is affordable and healthy. It packs fiber and is a good source of complex carbohydrate whole grains. Depending on brands (I get a no-frills) it can cost as little as $.20 per portion. Serve it with a simple marinara for a quick, cheap pasta meal or toss it with a low-calorie cheese sauce and some frozen broccoli for a healthy and filling macaroni and cheese.
5. Beans. Beans are a great source of fiber and protein. They are a great meat replacement or accompaniment. I used less beef and more beans now-a-days for the health and economy of it. For example, replacing meat or half the meat with beans in soup, stews and chili’s makes recipes stretch further for less money. Canned beans are convenient and affordable but if you are willing to go the extra step and buy beans dry, you’ll save even more!
6. Frozen vegetables. Frozen vegetables carry the same amount of nutrients as fresh and are often cheaper. If you coupon and keep an eye out for sales, you can get your vegetables in for a fraction of the cost of fresh.

Here are a few more tips to save money on your shopping trips:

When it comes to grocery shopping, shop strategically. Always study the sales circulars and buy and plan meals around those sales. If chicken is a great price buy extra and freeze it! Same goes with produce.

Always make a grocery list and have a plan. Studies show people spend up to 20 percent more in the market when we go in without a plan.

Don’t go shopping before a meal. People tend to spend more when they are hungry.

If you need to slash your budget start with extras like cookies, chips, ice-cream and other ‘junkie’ foods. Turn to fruits and veggies for snacks.

Remember, it’s cheaper to invest in a fruit or vegetable now than treating heart disease, cancer or diabetes later. Your health is worth it.

What are some healthy and cheap staples in your pantry?

Image: Ambro / FreeDigitalPhotos.net

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