Eat Healthy, While Saving Money

By Buffalo Medical Group | March 21 2018 | Doctor Tips

It’s a common misconception that eating healthy foods and maintaining a healthy diet means you have to spend a fortune. This National Nutrition Month, BMG Dietician Catherine Ayers is encouraging you to take a look at your diet to help you fuel your body with the right foods, all without breaking the bank.

The foods we choose can have a huge impact on our health and overall energy level. There are some simple things you can do to improve your diet, and grocery shopping habits, that will have positive effects on your overall health, and on your wallet!

  • Always do an inventory of what you have in your house before you go shopping – many times we end up buying things we already have at home, simply because we can’t remember if we already have it at home.
  • Make a weekly menu – and not just for dinner – it’s helpful to plan out what you will want for breakfast, lunch, dinner and healthy snacks. By creating a plan, you can properly make a grocery list, and make sure you’re getting everything you need. It also keeps you from over-shopping, and wasting food. It’s a common problem – when we shop without a plan, we tend to gravitate towards what looks good, and not what’s needed. When we throw away food, essentially, we’re throwing away our money. This also helps us only buy what we need, and not incur any excess spending.
  • Consider portions, and how many people you’re feeding – If you’re following a new recipe, make sure you look at the serving size/how many people it feeds. If you’re making a recipe that yields 4 servings, and you’re only cooking for yourself, you’ll need to plan to have leftovers, or adjust the recipe accordingly. By shopping for the correct number of people, we can avoid food waste. Taking leftovers into consideration is also important. A healthy dinner may make a great lunch to re-heat the next day.
  • Look at your food’s shelf life – it’s important to look at expiration dates, for not just packaged food, but fresh fruits, vegetables, meats, dairy items, or anything else you’re purchasing. This will help to keep you safe, but will also help to reduce waste.
  • Follow something similar to a Mediterranean Diet, which has an emphasis on fresh fruits and vegetables, whole grains, nuts, legumes, healthy fats, lean protein and low fat dairy.
  • Eat a variety of fruits and vegetables, as all plants contain different vitamins, minerals and phytonutrients (a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases)
  • Exercise – try to stick to the goal of 150 minutes of moderate activity per week. You don’t have to join a gym to get a good workout. Research activities you can do at home, to avoid the cost of a gym membership, or go for a walk outside. And most importantly, choose an activity you find fun.

Learn more about the nutrition services we provide, to see if nutrition counseling is right for you.