Written by Melinda CharletDear Dietitian,
I work full-time and have 3 kids. I am trying to help my family eat healthier, but it seems like it’s easier and cheaper to go with the convenience foods and eat out at fast-food places. I know these aren’t the best choices, but after a long day at work, the last thing I want to do is spend hours in the kitchen. Do you have any tips to help me and my family eat healthy that won’t take up a lot of time or money? It seems like trying to be healthy is expensive and time-consuming.
Sincerely,
Drive-through Diana
Dear Diana,
Getting a healthy meal on the table after a long day at work can seem like a daunting task. Going through the drive-through and ordering from the dollar menu may be very tempting, but with a little planning it is possible to eat healthy and stay within your financial and time budgets. Here are 6 tips that can make eating healthy affordable and manageable.
Plan ahead
Taking a few minutes to plan out a menu for the up-coming week and a grocery list to go with it will end up saving you time and money. If you know you have the ingredients at home to create a healthy meal, you are less likely to stop on the way home and get take-out. If your grocery store has weekly sales, plan your menu around what is on sale that week. Take a few minutes on the weekend to do some prep work such as washing and chopping vegetables, so that they are ready to go for the week.
Buy produce locally and in season
Produce that is in season is always cheaper. Growing your own garden is a great way to get fresh from the vine produce, but if you don’t have time for that, support your local farmer’s market. Buying from a farmer’s market ensures that your produce is fresh while supporting local growers at the same time. When you find a good deal, stock up and freeze the extra for later. Another option is to join a food co-op, where people pool their resources and take turns volunteering in order to get reduced prices and better quality foods by buying in bulk.
Eat less meat and more plants
Let’s face it; meat is expensive. And the healthier options such as grass-fed beef or wild caught salmon are even more costly. Plant-based proteins are a great way to stretch your food dollars. Beans are a great meat-substitute or addition to make your meat go further. If you are in the habit of eating meat every night, start by choosing a vegetarian option once a week. Quinoa, tofu and lentils are some other ways to get your protein that will go easy on your wallet.
Pack your lunch
Taking your lunch with you to work can save you a lot of money and increase the overall health of your diet. Whether it’s a sandwich, a salad, or leftovers from dinner the night before, it will always be cheaper and healthier than eating out. Brewing your coffee or tea at home is a good idea too. Overpriced, sugar-filled lattes from a coffee shop may seem like a quicker option, but can take a toll on your pocketbook and your waistline.
Skip convenience foods
Pre-sliced produce and already cooked convenience foods may be intriguing when you are running short on time, but you will end up paying more for it. When you think about how little time it will actually take you to chop up those vegetables, you will realize that it is worth it to do it yourself, or better yet, get your kids involved and let them help you. They have to learn to use a knife sometime. You can usually buy higher quality organic produce for the same price as non-organic that has already been prepped.
Look at the big picture
We have been focusing on the financial cost of eating healthy, but you also need to consider the physical cost of not eating healthy. It may not be apparent today or even next week, but eating healthy can have a huge positive impact by decreasing health care costs down the road. How much is being a healthy example to your children worth? You may think that you can’t afford to eat healthy, but when you look at the big picture, can you really afford not to?
Healthy wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
