Invariably when I discuss my healthy lifestyle, including eating habits, the response is “it’s so expensive to eat healthy”. The truth is processed convenient foods are more affordable than the nutritious options you want to add to your diet. However, even with inflation, there are ways you can consume healthy meals.

If you don’t have a food budget, it is helpful to make one, or if you do have one, it may be time to rethink it. Your budget defines your spending guidelines and makes sure you have a baseline from which to start. Now, if you were spending a lot of money on take out and fast food, you can bump up your grocery budget for more nutritious home cooked meals.

Start with making a menu plan for each week, having fresh healthy food on hand or already prepared you don’t have to worry about what’s for dinner. In making your meal plan for the week, take in consideration your schedule. Are there meetings you have to attend, Zoom is real, or days when you are in a rush? If so, those are days, it would be beneficial to prepare your meal ahead of time.

It helps to have your pantry stocked with healthy staples, for example dried and canned beans as well as lentils. Their shelf life is long, canned beans can be stored in your pantry at room temperature for 2-5 years. In addition, canned and dried beans are highly nutritious, with an abundance of fiber, magnesium, B vitamins and iron. They may be added to chiles. soups, and salads.

Nuts, seeds and seed butters are full of healthy fats, filling protein, fiber and multiple vitamins and minerals. They last 1-4 months at room temperature. Be sure to purchase the healthy alternatives as opposed to the commercial types that contain oils and sugar.

A good bulk buy are grains like brown rice, oats, and quinoa, they can be kept at room temperature for months to years. Make sure you are not purchasing the quick cook variety which have been stripped of fiber, B vitamins, and magnesium. Keep chicken, beef, and veggie broths on hand, I use them instead of water to add flavor and nutrients to my grains and vegetables.

Fresh fruits and vegetables, such as berries and greens are highly perishable, buy them in frozen form. They are comparable to fresh produce in micronutrient content, making them a healthy and convenient freezer staple. Add frozen greens to sautés. soups, and smoothies. Frozen berries add natural sweetness to oatmeal, smoothies, baked goods, and yogurt parfaits.

Honey and maple syrups are natural sweeteners with health benefits. Raw honey has antimicrobial and anti-inflammatory properties and contains antioxidants as well. Maple syrup is also rich in antioxidants and contains magnesium, potassium, and manganese. Again, make sure you purchase raw honey and pure Maple syrup. Note: raw honey crystalizes over time, don’t nuke it, place it in hot water to liquidate it.

I keep apple cider vinegar on hand, aside from being used in sauces, dressings, and baked goods, it may be used as an all-purpose cleaner. ACV has antidiabetic, anti-inflammatory, antioxidant, and heart health promoting properties. Certain fats like coconut oil, ghee, and olive oil can be safely kept at room temperature for a year or more. Buy these in larger quantities to always have a healthy fat on hand.

Healthy spices and herbs include turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer great health benefits and help reduce inflammation. Don’t omit healthy condiments such as hot sauce, tahini, salsa, balsamic vinegar, siracha, mustard, and coconut butter. They are not only tasty but also healthy.

Not everyone enjoys cooking, however there are multiple 15- or 30-minute meals you can have on the table quickly, just be sure to choose options not based on prepackaged or processed foods. Use your slow cooker toss in some veggies and a protein, set it and forget it.

Each week take inventory of your refrigerator, freezer, and pantry. I often find leftovers that I threw in the fridge or fresh produce that is going downhill because I forgot about them. I take that opportunity to make refrigerator soup in the crockpot.

Meal prepping is an important method people use for sticking to new diets. Portion out each meal in reusable containers for each person in your household. Cooking a sheet pan meal or cooking a protein and slicing or chopping it to add to a salad or root veggies for dinner is quick and easy. Make grab and go breakfast foods such as egg cups with spinach, red peppers, and feta cheese, that can be baked, frozen, and popped in the microwave.

Shop around, I receive multiple store flyers weekly, whoever has a sale on something I use, I am there. The flyers also give me a chance to price check between stores. Don’t neglect coupons, using them can save you some bucks. Store brands usually cost less, choose them, the food is the same as the brand name.

Convenience costs more, buy whole chickens and cut them up, instead of buying shredded cheese, buy the block cheese and grate it yourself. Avoid instant rice, grits, and oatmeal, they have been stripped of all their nutrients. It doesn’t take a lot of time to cook the real deal. Bagged salad mixes cost more and won’t stay as fresh as a head of lettuce.

I buy fruits and vegetables like bananas, apples, oranges, sweet potatoes, dark green leafy vegetables, bell peppers, and carrots. They make great snacks and are staples that can be used in multiple recipes. You may want to choose the option of ordering from a meal delivery service. I order from Misfits, the fruits and vegetables aren’t pretty, but they come from farms, are economical, and cost effective. The minimal order is $30 per week, you can order both produce and meats, and able to skip weeks if you wish.

Having your fridge, pantry, and freezer stocked with healthy foods can ensure you always have ingredients on hand to prepare a healthy home-cooked meal.

Until next time,

Peace, Love, and Blessings💖