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Best way to eat healthy on a budget

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 Posted 10/4/2012 12:44:26 PM
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Hey everyone,

What is the best way to eat reasonably healthy on a budget ? Specifically, what foods will give me the most calories for my money ?

Any advice would be appreciated.

Thanks,

John




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 Posted 10/4/2012 1:03:31 PM
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Beans and grains (including rice and corn) have been the diet of many people for centuries and are affordable for most.  Make sure the grain is whole grain; i.e. brown rice or whole corn tortillas.  You can buy a bag of dried beans and make soup quite cheaply, or cook and serve them with a little seasoning.  The government used to give bags of beans and other staples to needy families.  Don't know if they still do, or if that varies from state to state.

Although fresh vegetables and fruit are ideal, they are expensive these days.  However, one might consider that their long term health protective benefits will save some money down the road by reducing the risk of illness.  If you have a little patch of earth available, you might want to plant some seeds.  There are books available about identifying edible weeds and herbs in one's area that might be helpful.
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 Posted 10/4/2012 1:50:20 PM
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shop online and buy in bulk for the best price. Get a slow cooker (crock pot) and buy a slow cooker cook book.

green & yellow split peas
beans - black, pinto, kidney, etc
Lentils
Brown rice
Pearl barley
steel cut oats
Quinoa
Amarnath

yogurt
eggs
Fresh fruits and vegetables

Salad bars, like The soup plantation, etc.. you can get a to-go salad with every vegetables you can think of for $6.00 here which makes two meals. Top it with salmon.


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 Posted 10/4/2012 2:57:27 PM
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Thanks for the info guys,

John
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 Posted 10/5/2012 4:20:39 AM
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I would recommend adding lean meat--for protein--to those above.
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 Posted 10/5/2012 4:29:47 AM
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Beans and grains provide protein, but if one can find inexpensive lean meat, it is certainly a good source.
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 Posted 10/5/2012 7:48:30 AM
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I suppose nuts and seeds might be worth adding to the list.  A bag Sunflower seeds on sale can provide 2,000 calories for $1.99.

An 18 oz. jar of peanut butter provides 3200 calories for around $3.00. Peanut butter and jelly sandwiches on whole wheat bread do not seem like a bad option. Nuts themselves can be somewhat expensive but provide good nutrition. I also like trail mix.
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 Posted 10/6/2012 4:02:12 AM
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I certainly agree about adding nuts and seeds to the diet.  But:  almond butter is much better than peanut butter.  In sum, the Paleolithic Diet is: lean meat, fish, fruit, vegetables, nuts, and seeds.  It's high protein and relatively low in fat and carbs.  Of course there are special situations where this diet would not be appropriate.  I don't keep bread in the house, but I do like Quaker Oats Oatmeal Squares and Kellog's FiberPlus Oats Plus Cinnamon with Lactaid Chocolate milk and organic blueberries for breakfast.  So, I don't eliminate grains and dairy entirely....
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 Posted 10/7/2012 8:37:06 PM
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A sample of a daily menu from me, might help you...

Breakfast

Smoothie: Fat-free Greek yogurt, frozen mixed berries, banana, ice, honey. (blend)
Scrambled egg whites with fat-free cheddar cheese
Slice of whole grain bread, topped with avocado butter (mashed, raw avocado & sea salt)

Mid morning snack
.99 cent Safeway brand Nut bar. (100% nuts and honey no junk)
1 orange

Lunch
Mixed, raw vegetable salad topped with steamed salmon
Follow Your Heart brand low fat Ranch dressing

Mid afternoon snack
.99 cent Safeway brand Nut bar. (100% nuts and honey no junk)
1 apple

Dinner
Some sort of crock pot concoction with the grains, beans, onions, carrots, celery. spices. Like what I listed above. If I feel the need I'll add in some free-range chicken.

After dinner snack
1 cup of Fat-free, organic cottage cheese with cinnamon and stevia to sweeten.


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If you don't stand for something, you will fall for anything.
------------------------------------------------------------------------------

The case against dietary fats >>  CLICK HERE
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 Posted 10/9/2012 4:40:42 PM
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Thanks Tom,

I appreciate you providing a sample of your daily menu.
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