Does it cost more to eat healthy?

...Cut out eating bacon for breakfast, and you can afford berries on your oatmeal.

In other words, we need to think about how much nutrition we’re getting for our money. Who would fill their gas tank with Koolaid? in the same way, we need to fill our tanks with the correct fuel.

The goal isn’t just to fill the tank with anything, but with fuel that makes it run better.  

Comparing disease rates to various populations, the poorer the nation, the less degenerative conditions (disease and weight problems that are related to malnutrition).

These people eat a diet consisting mostly of plant foods, fruits, veggies, legumes, nuts and seeds, and usually consume little if any processed and refined foods. Wealthy populations can afford “luxuries”- like steaks, fast food and packaged foods.

...Degenerative diseases are higher in the areas where people are spending more on foods that worse for you.

We should definitely take a look and learn from this, by consuming more foods that are nutrient-rich, and fiber-filling, rather than spending on empty calories 

Some great steps to take in this direction would be first to cut back on those packaged foods, do most of your shopping in the perimeter of the store.

It’s good to plan ahead and make a list, and have some ideas of meals that you can prepare for the week.

I always stock up on goods that I know can be used in a variety of meals, like beans, whole wheat grains, brown rice, bags of frozen veggies/ fruits and canned vegetables. Drink water instead of buying sugary drinks and sodas. Another great way to save money is to buy in bulk.

For example, a pound of oats is $1.19 compared to the prepackaged ½ lb for $2.50. Beans, grains, these can all be bought cheaper by the pound. A great place that offers a huge selection of bulk bins is Winco.

Costco is a great place to buy big family size bags of frozen vegetables, fruit, salad greens, vegetables and canned beans and they also carry a variety of free range and organic meats at a reasonable price.

Trader Joe's offers great healthy snacking alternatives such as trails mixes, dried fruit, cereals, breads, and “sweet and salty” replacements that can even trick the kids, and compared to a normal grocery store I have found Trader Joe's to offer very competitive prices.

I do encourage a low consumption of meat diet, (10 percent or less of daily calories). By consuming smaller portions of animal foods less often, you can afford to improve the quality of animal foods you are buying, and this is another example of redirected spending.

Quick example: $1.99 lb, serve 8 ounces to 4 family members, results in $3.98 per week, average $15.92 per month.

Organic costs twice as much — $3.98 lb, but consume it every other week and portions are 4 ounces instead of 8, cost per month is $7.98.

Even though the food is organic and more expensive, you will be spending wiser and be protecting the family from unneeded antibiotics, steroids and hormones and have money left to spend on other more nutritious fuel!

Rethinking and redirecting our spending will not only help save money, but get more bang for the buck!

...And there will be money left to spend on a fun night out. 

International Quinoa Salad
 
1 1/2 - 2 cups water
1 cup quinoa, well rinsed
1 clove garlic minced
1 red bell pepper chopped
1 small cucumber chopped
1 cup corn
2 medium tomatoes chopped
1/2 cup chopped green onion (I like using red onion)
1 1/2 cups garbanzo beans (if using canned, drain and rinse well)
1/2 cup chopped parsley
1/4 cup lime juice
1 avocado diced
salt to taste
 
Bring water to boil over high heat. Turn down to low and add quinoa. Cook about 20 minutes or until tender. Remove lid and fluff with fork and let cool. While quinoa is cooking, combine all other ingredients in a large bowl and mix well. Mix in cooled quinoa with vegetables, and mix lightly. If there is no time to cool, mix in the quinoa while it's still warm. This makes a nice warm salad as well.