Healthy changes on a budget!

I am sure you have noticed that prices are not coming down at the grocery store.  It seems like eating healthy is getting more and more difficult mostly due to the expense.  The foods that are healthier for us to eat are usually more expensive.  As I grocery shop I try to include as many healthy products as possible without going over my budget.  I feel that if I can save 5 or 10 cents on various healthy items it is better in my pocket that the stores.  In this economy its all about saving however eating healthy should also be factored in and that is where it gets really difficult.  I have been utilizing some of the following items that I wanted to share with you.  These food items are store brand and found at Walmart however most stores now have a store brand that is cheaper than name brand items.

Suggestions when organics aren't available:
Walmart also carries many organic items at reasonable prices however if these are still out of your budget you can buy fruits/veg. from road side stands or the farmers market or possibly try growing your own.  There are also some things you can do especially with fruits/vegetables if they are not organic.  You can be sure to soak broccoli, cauliflower, grapes, strawberries, plums, tomatoes, and leafy vegetables like lettuce or spinach. Wash all fruits/vegetables well and peel as many fruits and vegetables as possible that grow above ground to include apples, pears, peaches.  These tips will help with any chemicals used on the fruit/vegetables.  Dairy is another challenge when it comes to the price of organics.  Eggs can be purchased from a farmer or try and buy cage free they are usually cheaper than organic.  Organic milk is usually 2 or 3 dollars more than regular milk.  This is not usually practical if you have children drinking a lot of milk.  When you buy your milk, if it is not organic be sure to read the label for no added chemicals or growth hormones.  Buying regular butter is expensive and many people are eating margarine or artificial butters.  The most important thing when using margarine is to watch for hydrogenated oils for these are very bad for your health.  Even though butter is more expensive it is one extra that is important to your health.  I would say to cook/bake with margarine and on your bread and rolls use butter this tip will save some money.  Organic butter is the best choice however it is expensive usually 2 or 3 dollars more than regular. You can save with organic butter when it goes on sale.  Anytime I see an organic on sale I try to stock up and buy some extra to put in the freezer.

It is possible to purchase many healthy food items without spending a fortune.  If you are on a budget try some of these items to get the healthy benefits and save some money at the same time.

Bread:  The first item that you can get at a reasonable price is bread.  The store brand bread now comes in wheat and this is much better for you than white bread.  Usually the price is only a few cents difference and well worth it.  Try to buy whole wheat however unbleached wheat is also better than white.

Brown Rice:  I buy the Walmart store brand of brown minute rice and it is just as good as the brand name brown rice.  I use this rice in my pudding and mix with vegetables for a great side dish to any meat.  My daughter also loves it with some shredded cheese on top or grated Parmesan cheese.

Green Tea:  Green tea is another store brand that is just as good as the brand name tea.  Be sure to buy decaffeinated green tea.  I make iced green tea daily and keep it available in my refrigerator.  Just boil about 4 cups of water and add 3 teabags.  Let the water cool and then pour into gallon or half gallon container filling the remainder with cold water.  I leave the teabags right in the container and place in refrigerator. 

Oatmeal:  This is a very good source of fiber and very inexpensive.  Buy the store brand 100% whole grain old fashioned oats not the minute kind.  Add some honey, cinnamon, raisins, or whatever fruit you have on hand and you have a healthy breakfast.

Raisins:  These along with semi sweet baking chips can be purchased under the store brand and save you a lot of money.  As with honey....a raisin is a raisin so why pay more just for the brand name.

Honey:  This can be expensive however the store brand honey is usually cheaper and comes in many sizes.  Keep in mind that when you read the ingredients it will say only one thing "honey" so it doesn't matter if it is a brand name or store brand as long as it is honey and no added ingredients.

Tuna:  You will usually see tuna on sale.  I will buy whatever is on sale however I do prefer albacore/ solid white tuna.  Tuna can also be purchased as store brand and is just as good as the brand name. Be sure that your tuna is in water and not oil.

Olive oil:  This is another expensive item however I actually prefer the Walmart store brand over others I have tried.  It is just over $4.00 for 17oz. of Extra Light Olive Oil but it does go along way.  It also doesn't have that strong olive oil taste.  I use more than some people for I use it in many of my recipes. I also buy coconut oil which is very healthy and costs between 5 and 6 dollars.

Spices:  Cinnamon and other spices can be purchased at the dollar store or grocery store under the store brand or generic for a lot less than the brand name spices and are just as good. The same goes for vanilla extract, baking soda, baking  powder, and flour(whole wheat).

Fruits/vegetables:  Another tip is to buy the fruits/vegetables that are on sale.  These are usually what is in season at the time.  If you enjoy a fruit that is not in season look for it in the frozen foods.  Blueberries and strawberries can be purchased as frozen to use in your cereal, oatmeal, or baking.
Bananas are usually inexpensive and very healthy for kids and adults. My daughter also likes broccoli, cauliflower, and baby carrots.  She eats they raw with ranch dressing and I like them steamed with a little butter.    

These are just a few suggestions to help you make healthy choices and save money at the same time.  Remember to try and eat as many lean meats, fresh vegetables and fruits as possible.  As a change instead of lunch meat try peanut butter, tuna, or egg salad in your lunch on wheat bread.  Stop drinking soft drinks and make your own green tea and remember to drink water throughout the day.
Try some of the recipes I've posted as healthy snacks along with fruits between your meals.  These are just some simple changes that do not cost a lot however will have a great impact on your overall health.