The price of food is skyrocketing these days.
Whether dining out or eating at home, costs have gone up.
Every time I go grocery shopping, I bite my tongue looking at the bill.
Buying organic is even more brutal.
I’m sure you must be feeling the pinch on your pocket as well.
But eating at home is still far cheaper and healthier than dining out. There is certainly no doubt about that. That is why I have created the ‘Diet-Free’ Diet program complete with 3 weeks’ worth of healthy, yet scrumptious meal ideas.
Naturally, home cooking has fewer calories and more nutritional value than restaurant meals but are you maximizing your savings or adding to your stress when you eat at home?
The average household wastes 14% of the food they buy due to poor planning and wastage.
If you spend $100 a week on groceries, 14% is the equivalent of three homemade gourmet lunches!
By planning your meals you only shop for the fresh items you need for the week, thus reducing wastage and worry.
Any extra portions can be labelled with the date and frozen right after you make them so they avoid becoming funky experiments in the back of the fridge. 😉
When you plan meals, make sure to include enough foods from each food group, with special attention to fresh vegetables and fruits for every meal as well as snacks.
Always keep an eye out for sales on grain products like rice, pasta and couscous and oats so you can stock up and have them as staples for every meal.
Frozen fish, frozen vegetables and even frozen fruit are also good to keep on hand for quick entrees, side-dishes and smoothies when you haven’t had a chance to buy fresh ingredients.
Meat is definitely the most costly mealtime staple but re-thinking how you use it can be better for your wallet and your waistline.
With books like In Defence of Food by Michael Pollan, it’s becoming increasingly popular to think of meat as a condiment for vegetables as opposed to the meal’s focal point.
Diversify your cooking skills and learn techniques to stretch your food dollar. For instance, braising or slow cooking cheaper cuts of meat is an easy way to save on meat.
Or, better yet, swap out meat for lentils and other beans once or twice a week for even greater savings – and health benefits.
Soups, casseroles and salads are all great ways to pepper in a little meat instead of serving it in one big chunk.
The benefits of meal planning are numerous and getting started is surprisingly simple. All you need to do is jot down your meals before you go grocery shopping, know what you have on hand, and write out your shopping list so you buy only what you need.
If saving moolah is on your mind, here are a few tips that will allow you to eat healthy while managing your food budget:
1. Buy produce in season when prices are lowest and nutrient value is peaking. If possible, buy locally grown foods .
2. Invest in proper storage containers/ food savers that keep produce fresh and crisp longer.
3. Buy generic and store brand items. They are less expensive yet comparable in quality and nutrient content.
4. Buy in bulk when possible and avoid pre-cut fruits and vegetables. Select family-size packages of meat or poultry and freeze meal-size portions.
5. Shop sales and do your homework with the weekly circular before shopping.
Different food stores put high visibility staples on sale, but have higher prices on other items.
6. Organic products are definitely healthier, but let’s face it, not everyone can afford to eat 100% organic foods at all times.
The best way to go about choosing organic foods is to use the dirty dozen- clean fifteen guide released by the EWG (Environmental Working Group) every year.
The dirty dozen foods are the ones with most chemicals/ pesticides in them and are best eaten organic.
The clean 15 are the produce least likely to hold pesticide residues.
7. Buy frozen fruits and vegetables that are more economical and require little preparation. Most retain more nutrients than “fresh” produce, as they are harvested and packaged at peak ripeness, compared to “fresh” produce that must be picked early and therefore has fewer nutrients.
8. Warehouse chains usually have lower cost on staple items like dairy, meat, and eggs.
9. Use water from the tap or purchase a water filtration system. Purchase a stock of refillable bottles that can be filled each week and then reused.
10. Create your own single serving snack packages. This will help you maintain proper portion control while avoiding the premium pricing associated with the excess packaging.
11. Buy canned fish including tuna, salmon, and sardines as they are great sources of omega-3 fatty acids, which have been shown to provide a wide range of health benefits. They are easily added to pasta dishes, salads and more.
12. If possible, grow your own fresh herbs for seasoning vegetables, meat and pasta dishes. Basil, parsley, oregano, cilantro, thyme, rosemary and sage are all easy to grow in pots or in the ground.
If you have any other money saving tips, I’d love for you to share them. Leave me a comment here.
Oh and don’t forget to grab my 3 day Sugar Detox guide. If you’ve indulged in too many cocktails and BBQs over the summer, it’s a perfect way to reset the body and prepare for back-to-school time!
I’m also inviting you to join my private and confidential FB group called Nutrition 101, and tread the path of wellness of with other like minded individuals!
You can also ask me questions in the group about the detox and anything else that is buggin you!
See you in the group!
And, if you wish to dig deeper and get to the root cause of your suffering, then click here to Book your FREE Discovery Session.
During our call, I’ll personally help you discover how you can reclaim your health and life.
• Create a crystal clear vision for your health and wellness that will help you enjoy life more fully and get your “spark” back
• Uncover the root cause, hidden challenges and self sabotaging habits that may be making you tired, bloated, crave sugar and carbs and put on weight.
• Leave this session renewed, inspired and ready to finally strengthen digestion so you can enjoy your favorite foods with restrictions and be your best once and for all.
Simply click here and book your call.