eating healthy on a budget

[pocomom]

I don't want to contribute to veering a thread off course, but wanted to offer up a suggestion to those trying to lose weight/eat healthier, on a budget. I never learned so much as I did when I used an online food diary to track my food. There are several free ones, and it is a bit of work, but really seeing how much food is actually in a serving, how much sodium, fat etc is in "healthy" foods.... I used to get a bowl of tomato soup at panera and a half a sandwhich and think I was eating healthy (who knew the SOUP has trans fats?) .... I frequently would grab a "healthy" bar for breakfast, snack or lunch but I woud feel like I hadn't eaten anything and overcompensate later- or I could have a homemade egg white omlette breakfast with fruit for half the price and feel full and happy.... It is easy to avoid the cookie,ice cream or other snack in the evening when you see on the screen in front of you, that you won't lose any weight today if you eat it. Just like keeping a financial budget, it is your food budget... I know people often complain about the cost of healthy food....but the truth is when you are eating less food overall, and less processed foods, and spend a little time planning your bill AND you waist line can go down significantly.
Anyone ele have some tips that worked for them?

 

[KY*Figment]

I don't want to contribute to veering a thread off course, but wanted to offer up a suggestion to those trying to lose weight/eat healthier, on a budget. I never learned so much as I did when I used an online food diary to track my food. There are several free ones, and it is a bit of work, but really seeing how much food is actually in a serving, how much sodium, fat etc is in "healthy" foods.... I used to get a bowl of tomato soup at panera and a half a sandwhich and think I was eating healthy (who knew the SOUP has trans fats?) .... I frequently would grab a "healthy" bar for breakfast, snack or lunch but I woud feel like I hadn't eaten anything and overcompensate later- or I could have a homemade egg white omlette breakfast with fruit for half the price and feel full and happy.... It is easy to avoid the cookie,ice cream or other snack in the evening when you see on the screen in front of you, that you won't lose any weight today if you eat it. Just like keeping a financial budget, it is your food budget... I know people often complain about the cost of healthy food....but the truth is when you are eating less food overall, and less processed foods, and spend a little time planning your bill AND you waist line can go down significantly.
Anyone ele have some tips that worked for them?

We fell off the Savonarola over the summer but w/ school starting back up we will ho back to eating better/ cheaper.
We buy fruit & vet from Sam's club. I measure and bag up for the week. I also buy nuts, seeds, granola, dried fruit that I also measure and bag up. I meal plan breakfast for all of us at home. Typically, almond milk, frozen strawberries & blueberries along w/ coffee for dh & I. Dd 11 & dd 9 have cereal. 3 days, oatmeal 1 day, Martha White muffin mix 2 days and pancakes 1 day. Lunch is peanut butter sandwich, fruit, 2 veg, and nuts & seeds for dh. Lunch for dd's is 2 fruits, nuts or seeds, and string cheese or granola then sometimes they eat a peanut butter sandwich. I have a fruit, 2 veg, granola, seeds or nuts, and string cheese or cheddar cubes. Dd's snacks are fruit, granola, nuts or seeds, popcorn, or peanut butter sandwich, crackers, or tortilla. Dh snack is oatmeal, fruit or vet, cheese, or nuts. My snack is usually almonds. As for supper......that's a nightmare.
Egg burritoes
Eggs & toast
Tacos
Soup- can & salad
Roast, potatoes, & carrots
Totellini & spinach soup
Veggie taco soup
Flounder, rice, & veg
Salmon, rice, & veg
Chicken, noodle, veg
BLT & fruit
Shrimp, rice, & veg
Turkey burger's & veg
Sloppy Joe's & veg
Stir fry & rice
No meat baked ziti
Breakfast casserole

Dessert is pudding, jello, popcicles....

Some are not super cheap, some are not super healthy but with 4 people who do not agree often about food. We were losing weight but when kids were out for the summer we blew it. So now we begin again.

 

[wishesuponastar]

bumping this up....

Anyone have any more ideas how to eat healthy on a budget?

The protein I buymostly is boneless chicken breast, ground sirloin and tilapia. I would like to serve meatless meals....but need to come up with some that the whole family likes. Lentils are out, breakfast for dinner is out. If you serve pasta, I would want to also serve veggies.

I think I should make more homemade soups that should help with the budget.

 

[kiki02]

bumping this up....

Anyone have any more ideas how to eat healthy on a budget?

The protein I buymostly is boneless chicken breast, ground sirloin and tilapia. I would like to serve meatless meals....but need to come up with some that the whole family likes. Lentils are out, breakfast for dinner is out. If you serve pasta, I would want to also serve veggies.

I think I should make more homemade soups that should help with the budget.

Sometimes (often!) we don't have time and still want to eat healthy. I make some brown rice, chop up carrots, peas, chicken (precooked), tomato and brown up in a huge pan (can do w pasta too). Toss up a salad and a healthy drink.

 

[FairestOfThemAll37]

It's all in how you define "healthy" as there is absolutely no standard definition that everybody can agree upon.

Low-fat, high-fat (specific fats), sugar-free, no soy, no meat, no dairy, no processed (grains) are all things people would argue are healthy and unhealthy in equal measure depending on their point of view.

As an example, some think oatmeal is healthy and other would argue it's one of the worst things you could eat for breakfast.

Just about the only thing that folks can all agree is healthy are green vegetables. Buying in bulk helps to save as does buying frozen (which has all the same nutrients and no additives).

 

[java]

bumping this up....

Anyone have any more ideas how to eat healthy on a budget?

The protein I buymostly is boneless chicken breast, ground sirloin and tilapia. I would like to serve meatless meals....but need to come up with some that the whole family likes. Lentils are out, breakfast for dinner is out. If you serve pasta, I would want to also serve veggies.

I think I should make more homemade soups that should help with the budget.

Frittatas are a good dinner that I can usually get everyone to eat.

I cut out pasta so I can't really help with pasta I eat spaghetti squash. But when I didn't I would often make chicken with mushrooms and eggplant over pasta (my kids ate this too!) tons of garlic helped.

While I am low carb, I do eat fruit and vegetable carbs. Breakfast for me is an apple with PB. Lunch is the hardest but I think with summer coming it will be easier. I love tomato cuccumber onion and feta salad. I could eat that everyday.

 

[kiki02]

It's all in how you define "healthy" as there is absolutely no standard definition that everybody can agree upon.

Low-fat, high-fat (specific fats), sugar-free, no soy, no meat, no dairy, no processed (grains) are all things people would argue are healthy and unhealthy in equal measure depending on their point of view.

As an example, some think oatmeal is healthy and other would argue it's one of the worst things you could eat for breakfast.

Just about the only thing that folks can all agree is healthy are green vegetables. Buying in bulk helps to save as does buying frozen (which has all the same nutrients and no additives).

I agree.
I wish the frozen vegetables held up better in the dishes I try to cook. I'm no chef, LOLLLL, but they're always so limp and tasteless after being frozen. I try using canned vegetables, but the ingredients along with the vegetables are concerning.

 

[java]

I agree.
I wish the frozen vegetables held up better in the dishes I try to cook. I'm no chef, LOLLLL, but they're always so limp and tasteless after being frozen. I try using canned vegetables, but the ingredients along with the vegetables are concerning.

Love frozen veggies! Easiest are chopped broccoli or cauliflower. Defrost slightly and slap it on a sheet tray sprinkle with olive oil and roast at 400 until brown. Mmmmm. I add salt, pepper and garlic. Also some parmesan cheese if the veg is my meal!

What are you cooking with frozen veg. Maybe I could give you a few tips. Often you don't defrost things like peas if you are throwing into a sauté. Frozen green beans hold up great too.

 

[mombrontrent]

Homemade soups are easy, quick, healthy and anything goes. I make them ALOT as you can use whatever produce you have left at the end of the week really and my whole family loves homemade soup. I tend to make a lot more soup in the winter but still make it once every week or two in the summer.

Last night for dinner we had soup, salad and tomato sandwiches with homemade apple crisp for dessert. It was a great way to use up my end of the week produce. I made a broccoli and zucchini soup this time but I make soup out of any vegetable really. Potato, squash, sweet potato, roasted tomato, broccoli, cauliflower ect. in so many combinations and they always turn out great.

When I make pasta I use ALOT of veggies and only serve with a little noodles. One I made this week used mushrooms, onion, sun-dried tomatoes, bell peppers, broccoli, zucchini all roasted and tossed with a fresh herb pesto and penne noodles. I also made stir fry one night with onion, celery, carrots, broccoli, bell peppers, zucchini, mushrooms and bok choy. I seved it with a homemade Chinese brown sauce, brown rice and cashews.

I buy most of my veggies at Costco so a lot of them like the mushrooms, celery, broccoli, carrots, spinach ect. are already washed, bagged and ready to use. It cuts down on prep time and makes the veggies easy to snack on with hummas (also bought at Costco). All the meals mentioned above take less then an hour to prepare. If I get some of the veg. prep done in the morning I can have dinner on the table in under half an hour or in the amount of time it takes to cook rice, roast veggies, or cook pasta.

If you like to experiment with ethnic foods try some other cuisines. We eat a lot of Moccaran, Asian, Indian, Mexican, Middle Eastern Foods ect. which are high in veg and bean consumption. We use a lot of beans and chickpeas and sometimes tofu. It's also not unknown for us to eat veggie burgers in a pinch.

Just wanted to add that while we do spend a lot more money on produce then most families (we also consume ALOT of fruit) we don't buy meat so that saves a lot of money. Dried beans and lentils and tofu are a heck of a lot cheaper then any cut of meat. We also don't eat out, ever unless on vacation. If I need a quick meal we eat veggies burgers, minute rice and beans (I cook from dried and freeze in batches) in a wrap with salsa and lettuce, pitas stuffed with veggies and hummas, even PB and J and fruit. I can make these meals in under 15 min.

 

[SM101]

The one thing you really have to do is cook. From scratch. Not necessarily every day but at least 4-5 days a week (and cook extra so you can eat leftovers the other days).

We eat a more or less paleo based diet - lots of veggies, some fruit, non-processed meats, eggs, butter, olive oil, some basic dairy products. Very very limited processed foods, sweets and grain based products. No soda or other bottled drinks - we drink a lot of water and home brewed iced tea. If we eat sweets, I bake from scratch and freeze 2/3 of it for other times.

I hit up Produce Junction for veggies, eggs and fruit every week and stock up on family packs of meats when on sale. Store brands are fine for most other products - nothing fancy.

It's also keep the non-food items in check - I make about half the cleaning products that I use (laundry detergent, kitchen spray, window cleaner, bathroom spray) from a few basic ingredients at a fraction of the cost of commercial products. I coupon when I can for other items, buy on sale, minimize how many I use and the quantity.

 

[wishesuponastar]

I wish my girls liked more of a variety of veggies...more than just broccoli and carrots. I am going to use some of your ideas like a frittata.

 

[wishesuponastar]

I'm the only one who likes grainy bread so I have been buying a loaf of Innkeeper brand at Costco and keep it in the freezer.

Now that grilling season is upon us, I will be able to offer grilled chicken salad.

Now that I found out from the DIS how to keep sliced apples fresh to pack in lunches that has been helpful to send apples and peanut butter. One of my DD's will take carrots and peppers with ranch dressing and a Greek yogurt.

 

[kiki02]

Love frozen veggies! Easiest are chopped broccoli or cauliflower. Defrost slightly and slap it on a sheet tray sprinkle with olive oil and roast at 400 until brown. Mmmmm. I add salt, pepper and garlic. Also some parmesan cheese if the veg is my meal!

What are you cooking with frozen veg. Maybe I could give you a few tips. Often you don't defrost things like peas if you are throwing into a sauté. Frozen green beans hold up great too.

No luck with frozen beans here. Do you take from freezer and throw in oven or pan or do you defrost?

 

[worm761]

When I make pasta I use ALOT of veggies and only serve with a little noodles. One I made this week used mushrooms, onion, sun-dried tomatoes, bell peppers, broccoli, zucchini all roasted and tossed with a fresh herb pesto and penne noodles. I also made stir fry one night with onion, celery, carrots, broccoli, bell peppers, zucchini, mushrooms and bok choy. I served it with a homemade Chinese brown sauce, brown rice and cashews.

How do you make your Chinese brown sauce? I love the stuff but haven't had it in years and haven't found a good recipe for it. Thank you!

 

[MomToOne]

bumping this up....

Anyone have any more ideas how to eat healthy on a budget?

Start with the basics - for the healthy part, try to cook at home from scratch or near-scratch as much as possible, and make sure you include fruits/veggies with every meal.

For the budget part, check around for the grocery store in your area that has the cheapest prices, if you haven't already. (I found a store that runs 20-30% cheaper on day to day items, although I have to drive a bit further.) Get to know the GOOD meat sale prices in your area (hint: just because they print it in their ad doesn't mean its a good price!), watch the sale ads and buy lean meat and fish when there is a good sale. Then freeze in meal-size packs. Try to buy mostly fruits and veggies that are in season - they are much cheaper then.

 

[mombrontrent]

How do you make your Chinese brown sauce? I love the stuff but haven't had it in years and haven't found a good recipe for it. Thank you!

I make this quick and easy vegetarian version. It takes 5 min. from start to finish. Add all ingredients to small pot and simmer until thickened (about 5 min.)

-1 cup veggie broth (I use low sodium)
-1 Tbsp. cornstarch
-1 Tbsp. soy sauce
-1 Tbsp. brown sugar
-1 clove minced garlic
-1/4 tsp. ground ginger
-1/4 tsp. ground pepper

 

[Planogirl]

Stir fry. It's healthy if done right and even frozen veggies hold up well.

 

[java]

No luck with frozen beans here. Do you take from freezer and throw in oven or pan or do you defrost?

I just throw frozen in the oven! Probably not the right way to do it but it works for me. I buy bagged veggies, the ones in boxes scare me(except spinach and I just used it to make mini egg things for breakfast) yes I made my mothers day breakfast. not taking chances.

On beans I buy the thin French ones. Top those with some balsamic yummy.

 

[worm761]

I make this quick and easy vegetarian version. It takes 5 min. from start to finish. Add all ingredients to small pot and simmer until thickened (about 5 min.)

-1 cup veggie broth (I use low sodium)
-1 Tbsp. cornstarch
-1 Tbsp. soy sauce
-1 Tbsp. brown sugar
-1 clove minced garlic
-1/4 tsp. ground ginger
-1/4 tsp. ground pepper

Thank you! I will give this a try after I make some veggie broth.

 

[kiki02]

Stir fry. It's healthy if done right and even frozen veggies hold up well.

Hmmmmmmm, not sure most people know how to stir fry - is there a pan that's just for this?