Eating Healthy on a Budget – Effortlessly Stretching Your Food Dollars

There are many ways of eating healthy on a budget. Being creative can help you save significant amounts of money while eating healthy foods.

Eating healthy on a budget is possible even when you are seeking the best foods to eat to lose weight naturally. The trick is to know which foods to choose then look for bargains that will allow you to stay within your budget.

Save Money On Chicken

There are excellent articles available on the Internet on how to process a whole chicken into more usable parts to help you save money.

The costlier pieces of chicken such as boneless skinless chicken breasts are more expensive because of the additional time a butcher must invest to cut them.

Save the butcher’s time and you save money. It’s a simple concept.

The savings to be had by cutting your whole bird into smaller portions such as breasts, thighs, and drumsticks will save you money for each bird you process yourself. Multiply your savings by buying a few birds when on sale. Each bird bought on sale that you process yourself will magnify your savings.

Such simple tactics will help you eat healthy on a budget.

Turn Waste Into Delicious Foods

Even the “waste” products such as skin and bones that remain after you have removed the choice cuts of meat can be boiled down to make a rich broth.

You can use the broth for chicken soup or to flavor other dishes. You will be surprised how tasty beef recipes can be when combined with chicken broth.

The nutrients found in rich, thick chicken broth is not found in other foods Americans typically consume. The broth can be frozen in an ice cube tray so small quantities are readily available for flavoring rice or pasta.

These chicken flavored side dishes go well with other chicken entrees such as boneless skinless chicken breast recipes, oven baked chicken breast, or a baked chicken drumstick recipe.

They go exceptionally well with oven baked whole chicken. This elegant meal will not break your budget yet is perfectly fine to serve guests.

Such monetary savings and tasty meals will assure you are eating healthy on a budget.

Raw Health Food

Raw foods such as uncooked vegetables and fresh fruit are plentiful and inexpensive at certain times of the year. That is the time to stock up on them to assure you can continue eating healthy on a budget.

Many of the available vegetables such as potatoes, squash, turnips, rutabagas, etc. will store in a cool, dry place such as a root cellar for many months. With this manner of storage many of the raw food enzymes, vitamins, and minerals will be preserved.

Canning or freezing vegetables results in many of these nutrients being lost. This is particularly true of the raw food enzymes, which are easily destroyed when heat is applied. Yes, this is true even when freezing vegetables.

Before placing your vegetables in the freezer you must “blanch” them. Blanching vegetables means immersing them in boiling water for the express purpose of killing the enzymes. If blanching is not performed the enzymes will begin digesting the vegetables while in the freezer.

Allowing enzymes to remain in the vegetables when frozen for extended periods of time results in unpalatable foods.

The delicate raw food enzymes are only available from raw vegetables and fresh fruit. That is one of the quandaries of raw food eating plans that must be overcome for folks living in areas with short growing seasons.

Eating healthy on a budget can be accomplished with a modicum of effort. However, it has the same hurdles to overcome as any healthy diet plan when quality food availability is taken into consideration.

Dale Heil, D.C.

Eating Healthy on a Budget!

When you are trying to feed a family on a tight budget it can be hard to come up with healthy meals and fresh foods. You often find yourself supplementing with frozen and canned foods in order to stretch a meal enough to feed everyone. There is a way to save on food in a way that allows you to create healthier meals for your family and make the best of a tough situation. Grocery coupons are an old idea that still holds great weight with millions of shoppers everywhere. In these tough times manufacturers are increasing their offerings of coupons to help customers get what they need and from the brands they trust. By taking the time to clip coupons and learn a little about the grocery industry trends you can save lots of money on your monthly grocery budget.

Eating healthy should include whole grains, fruits and vegetables and lean proteins. The way to do this with coupons and on a tight budget is to buy frozen fruits and vegetables, which offer the same nutritional value as fresh; stock up on whole grains you can store in the pantry and look for the clearance meat section at your local grocer and buy in bulk. When you take these tips to heart and learn about the grocery store trends of when items are on sale, you can use your coupons to the best advantage to get the best deals at the right time.

Grocery coupons are just one part of the equation when it comes to saving money at the supermarket. Use these tips and learn how to feed your family in a healthy, nutritious way that fuels them for the busy lives they all lead and leaves you feeling confident and happy about your choices. Coupons have been around for decades and they are just as valuable now as they have ever been. Companies appreciate loyalty and coupons help you keep that loyalty even when times are tough. Clip coupons, track trends and save hundreds each month on the vital items you need to make your household run.

There are many ways to save money on your monthly food budget, and using grocery store coupons is easy– and the savings can quickly add up! Visit our website for more detailed information on how you can save money with grocery coupons:

Tips For Healthy Living on a Budget

These days we’re all watching what we spend, cutting back (or out) where we can. Luckily you can cut back on the costs of staying healthy without going back on your intentions to live well with these tips for healthy living.

Eating healthily, being physically active and getting regular healthcare are all still possible and affordable even on today’s smaller, tighter budgets according to experts.

A spokeswoman for the American Dietetic Association, Bethany Thayer, herself a registered dietician, points out that eating healthy can be done on a budget. You just need to plan carefully and shop smart. Here are some superb savings tips:

– Make as much of your own food as you can from scratch – prepackaged foods always cost more.

– Plan your trip to the supermarket armed with a detailed list and a full stomach – never go in hungry or in a hurry.

– Enjoy seasonal foods when you can – but only buy as much as you know you can eat before it spoils.

– Frozen or canned fruits and veggies last longer than the ones in the crisper in your fridge so you can take advantage of sales and larger sizes to stock up… and they taste yummy too.

– Use coupons – this can save you from 10-15% on your grocery bill.

– Think about portions, especially when it comes to meats. Your servings should be the size of a deck of playing cards, so a package of chicken breasts could be prepared at one time but used for two meals.

– Put leftovers away promptly so that there’s no question they’re safe to eat again, and you won’t be tempted to go back for seconds.

– Try less expensive foods for the nutrients you need. Beans are an affordable source of protein and fiber, what’s more there are many varieties and you can use them lots of ways, hot or cold. Popcorn and oatmeal are inexpensive grains, while nonfat dry milk is an affordable source of dairy.

Exercise is another healthy lifestyle choice that can be done on a budget.

While gym memberships might not be affordable anymore, you can still be physically fit and active… you just need to be more creative.

Any activity or body movement that causes you to expend energy is good – running the stairs, gardening, a game of hoops in the driveway – everyday things can do wonders to keep your body in shape.

According to Michael Esco, an exercise physiology instructor at Auburn University Montgomery, other ways to stay physically fit without spending a fortune include…

– Use what you have – a jumprope, a bike, even a dog can all be great ways to get yourself up and moving on a regular basis. You don’t have to spend money. Use cans of veggies, bottles or jugs of water for your strength training program.

– Buy a pedometer, as simply owning this under $ 20 device can have you being more active. Studies found that subjects who wore them walked an extra mile or two a day. Another option is a physioball (less than $ 40) to help you do exercises like push ups, crunches and squats. If you’d like a stationary bike, consider a bicycle trainer (about $ 100) to turn your regular bike into stationery one.

– Simple exercises that use your own body weight – push-ups, sit-ups and squats can be very effective.

Now that we’ve covered eating and exercising, we’ll talk about the one you think you can live without… regular health care.

The good news is that you can save on health care, but it’s not by skipping checkups and standard screenings.

Doctor’s will tell you that it’s easier, and cheaper, to treat a health problem earlier as opposed to later. These checkups, that do often carry co-pays, are the time for your doctor to find, and be able to nip in the bud some costly and potentially dangerous conditions. Screenings too allow things to be caught early, before they become serious.

Here are some smart tips from Dr. Thomas J. Weida of the Penn State College of Medicine’s Department of Family and Community Medicine to help you safely reduce what you spend on healthcare…

– Look at prescription medications and discuss with your doctor switching to cheaper, but equally effective alternatives, or larger doses that you can then tailor to your needs.

– Buy over the counter medications in bulk if you can, but be sure you’ll use them before the expiration date.

– Staying out of the emergency room makes sense on lots of levels, cost certainly being one of them. In these situations you often end up having (and paying for) tests your own doctor might not have ordered since he/she can follow you more closely.

– Treat at home if you can, especially when it’s a routine illness like a cold or flu that’s progressing as it has for you in the past. Call your doctor if you feel worse or something different happens.

– Call the doctor’s office with a question, as often the doctor of his/her staff can help you over the phone, directing you to a good product to use or what to do to help yourself feel better.

The encouraging news for anyone who wants tips for healthy living is that no matter how tight your money is, there are always ways to stick to your goals… to keep your body strong and healthy. Where there’s a will, there’s a way!

Next just head on over to the Daily Health Bulletin for more tips for healthy living, plus get 5 free fantastic health reports.

Eating Healthy Within Your Budget

Eating healthy doesn’t mean spending more money or buying expensive healthy foods. You can eat healthy on a budget by planning ahead and choosing healthy foods that give you more nutrition for your money. As a matter of fact, if you stick to your list and budget, you might find it less costly to eat healthier.

Budget Shopping

To save money, buy store brand items instead of name brand products. It will also be wise to use free grocery coupons, look for sale items or use supermarket discount/membership cards.

Start planning your healthy meals and healthy snacks in advance. Take a shopping list every time you go to the grocery store and be sure to only buy items on your list. Before you shop, it will be good to check store flyers to look for nutritious foods and ingredients that are on sale. Most often than not, these store flyers have free grocery coupons that will help you save money. Use it and take advantage of these money-saving coupons.

You can also save a lot of money when you buy large packs of food. If you do this, you might want to share half with a friend or family member. It’s true that large packages may cost less per pound, but it will only be considered a bargain if you will use all of it. If you don’t, you end up throwing some, whih will actually cost you more, rather than buying small sized foods.

If you really want to stay healthy, be sure to select nutritious food by choosing fruits and vegetables, whole grains, lean meats, fat-free or low-fat milk products. Avoid or limit sweets and other junk foods that give you fewer nutrients that end up costing you more money.

Remember, before you buy any product, try to assess and think about how much you will use. Do not buy plenty of fresh fruits and vegetables if you know you won’t be able to consume before the “use-by” date. Remember, fruits, vegetables, poultry, fish, meat, seafood, dairy products and eggs are perishable. It is important to check the expiration date or the “use-by” date marked on the package before you purchase these items.

Dinning- Out on a budget
If you prefer to eat out, find out if the restaurant offers senior discounts, early bird specials, budget meals and other promotions, which you can definitely take advantage of. You can also check your mail, newspaper, magazines or the Internet for restaurant coupons in your area.

When eating out, pick a restaurant that offers a variety of healthy foods. Try to avoid going to all-you-can-eat or buffet places, otherwise, you will be tempted to overeat. Choose low-fat, low-sodium or other healthy foods from the menu. When it comes to sauces or dressing, tell the server that you want it on the side instead of mixing it with the food so that you can control how much to put.

Also, you might want to consider sharing your food with your spouse or companion since most of the time, restaurant servings are big. If you want to order something else, you might want to tell the server to put half in a “To- Go” box so you don’t end up eating everything. By doing these, not only will you be able to save money, but you will also be able to control the amount of food you eat, thus being able to stick to your diet without having to spend a lot.

Government Programs For People With Limited Budget
If in case you need any financial help in buying foods, research about programs that offer assistance to seniors with limited budgets. The government offers food stamps that will help pay for groceries. This program is available to low-income people, who do not have enough to buy food. The good thing about this Food Stamp government program is that it also encourages good nutrition and health.

Another program of the Federal Government, which low-income older adults can take advantage of, is the Senior Farmers’ Market Nutrition Program. Under this program, the federal government gives seniors, coupons that can be used at farmers’ markets, roadside stands and other places. The coupon can be redeemed for fresh, nutritious, locally grown fruits and vegetables.

You might also want to check different senior center in your community that offer free or low cost-meals. Check the yellow pages for senior centers or places of worship in your area to get their contact information. Sometimes, delivered free meals or low-cost meals may also be available for people who cannot get out. Contact these places to get more information.

You can also contact your Area Agency on Aging by calling the Eldercare Locator toll-free at 1800-677-1116. They can give you more information about different senior programs in your area.

To get more tips on healthy eating, read Tips To Healthier Eating Habits

Catharine Allado- Writes articles for, a comprehensive online service helping seniors and baby boomers find FREE and RELIABLE information on health, senior care and more.