“Eating healthy is too expensive.”
I hear this often as a reason why many feel that they are unable to follow a healthy, balanced diet.
These days, as food prices increase many are looking for cost-effective, healthy choices.
Processed foods is thought to be cheaper and can quickly help people to achieve their daily caloric intake, compared to healthier options. Yet, while these foods tend to be higher in calories per serving as well as the high saturated fats, sugars and salt content, preservatives that are associated with them.
All of which will take a toll on overall health eventually.
When it comes to the higher calories in processed food compared to healthy foods, there are exceptions. Consider a box of prepared macaroni and cheese, an all-time favorite. It is about 1,050 calories, one cup serving is approximately 350 calories.
However, there are not many kids or adults, who are satisfied with a cup of Kraft Mac & Cheese. You often have to go back for seconds. I’m saying this as a lover of Kraft Mac & Cheese when I was a kid.
Now, let’s look at a serving of homemade mac and cheese. It could have over 500 calories per cup, which is often so rich and filling that I can barely finish a cup.
While it is difficult to control the ingredients in a box of the store-bought product, you can do so for the homemade version, by selecting healthier, low-calorie ingredients ( whole wheat or multigrain macaroni, butter, a great source of fatty acids and nutrients and low-fat milk).
You’re wondering if it will taste as good. Yes, it will taste even better with a bit of creativity. (Another bonus with making your own mac and cheese, you will likely have leftovers… more economical.)
Let’s also look at a serving of another favorite comfort food, potato chips.
Compare a serving (one ounce or about 18 chips) of regular potato chips, to an apple and homemade kale chips. There are about 160 calories in the chips compared to 95 to 100 calories in a medium apple.
Whether they are baked or fried, experts agree that chips are a source of ‘empty calories.’ This means that there are limited health or nutritional benefits and you need to eat a lot of them to feel full ( many people go through an entire bag in one sitting.)
An apple however, is high in nutrients including fibre, which keeps you full longer. (A bag of family size (235g) potato chips costs almost $5.00 at Costco. While a kilogram of apples (about six apples) averages $4…even cheaper when they are in season.)
Looking for another healthy alternative to potato chips? Kale chips is fabulous and fairly easy to make. All you need is dried kale (veins removed), olive oil, a bit of salt and a cookie sheet (make sure that your kale is not overlapping otherwise you will have soggy kale chips). Before popping them in the oven, sprinkle your favorite seasonings. It stores well for about two days in a sealed container. An entire bag of home-baked kale chips is about 180 calories, and it’s packed with nutrients. A two-pound bag of fresh kale could cost about $4 … more value for money.
From these examples it’s obvious that eating healthy does not have be expensive.
Most of us have busy lives, but if you plan well, eating healthy can be cost effective.
Here are a few tips:
– Opt for homemade, make your own cookies, bread, and sauces. They freeze and store well.
A 2.5 kilogram of whole wheat flour costs about $4 (President’s Choice or no name brands are just as good) and 454g of No Name butter costs about $5. Two key ingredients that you will need ( add a dozen eggs at $3.19 when not on special), they will give you lots of tasty, baked, sweet and savory foods that can last weeks when you freeze them.
– Stock up by buying bulk and take advantage of weekly specials and seasonal produce.
– While it’s easier to do all your shopping in one store, shop around for specials, and stock up ( butter, meats and most veggies freeze well when properly packaged.)
– Try gardening (this is for the next season). I started doing this a few years ago, with basil, thyme and string beans. I added cherry tomatoes this year.
– I have been learning lots of gardening tips from my Mom’s friend who is a real pro. You can grow your own vegetables and seasonings . At the end of the season, package and freeze them. They can last the entire winter. Bonus, there are no preservatives; and gardening is healthy for your mind and body.
– While many know that frozen fruits and veggies are great alternatives to fresh ones (I love frozen blueberries and cherries) canned foods are also a healthy option.
– Like frozen foods, produce such as chickpeas, black beans (two of my favorite canned foods) are canned when they are at their peak, preserving nutrients, that remain relatively unchanged by the canning process.
– Other canned foods that I always have in my pantry are tuna and herring. You would be amazed what you can whip up with these in a jiffy. Including adding tuna to a green salad.
If you’re concerned about the high sodium content in canned produced, there are low and no-salt options.
As you can see, there are ways to eat healthy economically. It will require a bit of leg work, literally and figuratively, but it can be done.
Have questions on how you can eat healthier or about healthy living in general? Share them with us. Some will be answered here. Send your questions to: info@latropiqua.ca.
Marlene Roache is a Healthy Eating Coach, Owner, La Tropiqua, Healthy Living-For Life www.latropiqua.ca
