Eating better without breaking the bank

DH and I have been really good about what we eat for several months now and we feel so much better, but it's so hard to find high-quality, lower calorie foods that don't have a ton of added chemicals and salt in them.

We don't buy low-fat cheese or dairy products, because the difference in calories isn't enough to make up for the lack of taste and added crap. I'd like to translate that to the rest of what I shop for but I really don't know where to start. For example, bread. We eat those Arnold's sanwich thins and they are good but obviously a lot more processed than buying bakery bread. Also, dessert foods (low cal stuff is just full of junk) and granola/protein bars (ditto).

Help please! We can't afford to shop organic so I need to know what else to do before I become a raw vegan.

Re: Eating better without breaking the bank

As a disclaimer: I am not a totally "clean" eater -- I indulge in moderation, but I am somewhat health conscious about what I (and my family) eat. So here's my two cents:

I think a lot of healthy, nonprocessed food is pretty inexpensive... seasonal fresh fruits and vegetables, eggs, beans, oats for oatmeal and other whole grains. If you want fruits or veggies that aren't in season, frozen or canned is usually economical (plus, you don't have to worry about them going back before you can use them). If you are worried about sodium in canned items, you can buy low-salt versions and/or rinse things before using.

I feel like you can build a lot of cheap meals out of very basic ingredients where you can use up a lot of odds and ends (proteins, cheese, produce) in your fridge/pantry -- "kitchen sink" salads (with greens or grains), omelets or fritatas, soups made out of pureed roasted veggies, etc.

As far as dairy and desserts, I think it's fine to buy full fat and then just watch portions. With bread, you can buy fresh bread from the bakery section that is whole grain. Another option for dessert or snack items is making your own, so you know what is in them and you don't have preservatives. I often make a batch of low cal/low fat muffins that I can freeze and just defrost in the microwave for a quick breakfast or a snack. I've also made "baked oatmeal" that can be cut into bars as a packaged granola bar substitute.

Even simple changes make a big difference - like buying plain oats and adding your own flavorings, fruit, etc. v. buying flavored instant. And similarly, buying plain yogurt and adding fruit, honey, etc. is a more wholesome approach instead of buying the flavored yogurts that have lots of sugar.

As far as keeping expenses down, I think it helps if you are willing to go to a few stores to stock up on some things (as well as tracking sales, clipping coupons). I was surprised, when I first started shopping at Trader Joe's, that some of the "healthier" items they sell are cheaper than comparable items at supermarkets (things like cereals, dried fruits, nuts, almond milk, etc.). Because I considered it a specialty store, I thought prices would be higher.

It sounds like you are a bit overwhelmed, and I don't know if my ideas were what you were looking for, but I would just start with a few ideas and incorporate others as you go instead of attempting a major overhaul all at once. It's probably going to take some trial and error!

Re: Eating better without breaking the bank

I am a single mom on a grocery budget for myself and 2 little girls. I do spend on processed "snack" type foods for them (goldfish, graham crackers, pretzels, etc) frozen waffles and boxed cereal.

But other than that I try to do what the PP listed in detail - fresh foods, shop in the outside aisles, add your own spices and flavor and COOK!

Organic is NOT in my budget at all, except for fat free milk. However, I'd like to think that I and my children eat quite healthy as far as nutrition goes. We eat a lot of fresh fruits and veggies, small amounts of low fat cheeses, lean meats and fish on sale, not too much bread and white pasta/rice. I will buy whatever 100% whole wheat bread is on sale and although it's not $.99 for a loaf, it doesn't have a lot of junk (Arnold I think doesn't use HFCS). This bread also lasts quite a while as I also use whole wheat wraps and pita bread (as well as whole wheat Indian flatbread from the Indian grocery store).

I may be spending more than I would if I used tons of coupons for packaged, processed foods, but I'd rather spend the $ on fresh, natural foods than pay for our health costs later.

Message edited 9/7/2012 10:27:46 PM.

Eating better without breaking the bank

I do not maintain a totally clean diet but I do my best to avoid processed foods and food additives You do not have to shop organic to avoid processed foods. The best way to save on the grocery bill is to shop sales. Buy seasonal fruits and veggies. Frozen veggies are often much cheaper than fresh and they are flash frozen so there are no preservatives and they maintain their nutritional content better than fresh veggies that have been shipped a long distance. Purchase dairy like half and half, yogurt and kefir when it is on sale- the dates are usually good for at least a month. Cook your own meals and bake your own sweets. It is easy to control what is in your food when you are cooking it yourself. This site has great quick recipes:
http://www.cleaneatingmag.com/

Stores like Trader Joe's, Fairway and whole foods have a lot of healthy alternatives that will not break the bank. Avoid diet foods because most of them are full of junk and chemicals. If you are going to indulge go for the real stuff- if you can pronounce and define all of the ingredients in a packaged product it is better for you in the long run even if it has more calories.

Re: Eating better without breaking the bank

I am gluten free, vegan and I don't eat soy or processed foods- (I am not difficult at all lol)

I normally shop at whole foods- but today I went into trader joes for produce- they didn't have a huge amount of organic- but what they did have was half the cost of whole foods

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

watching forks or knives and Food Inc was enough to get me over dairy

I haven't looked back

I have been drinking a shake called rockin wellness with almond milk- check it out- it every superfood!

rockin wellness

Re: Eating better without breaking the bank

I'm going to look into that as well Beth. Thank you.

All I had to do was listen to my trainer tell me about milk and that was it for me. I don't want to say it publicly because it's unfair to those who aren't ready to give it up.

I'll just say this. Look up the effect that grains have on cows and their milk. You won't ever miss it again!

Eating better without breaking the bank

Please only do so if you are really ready to give up dairy!

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Posted by LDrinkh20

Posted by lilqtny

Posted by Beth

I am gluten free, vegan and I don't eat soy or processed foods- (I am not difficult at all lol)

I normally shop at whole foods- but today I went into trader joes for produce- they didn't have a huge amount of organic- but what they did have was half the cost of whole foods

Beth we are eating twins. I am vegan/Paleo. So no grains, no processed, no soy, no roasted nuts or nut butters made with roasted nuts, I'm super easy to feed, lol!

I agree with Trader Joes being cheaper.

Any tips for ditching dairy? I am missing my casein/whey protein powders, greek yogurt and cottage cheese

Message edited 9/10/2012 8:17:09 PM.

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

I eat a whole food plant based diet with no gluten grains

so quiona is good, no wheat

I eat mostly veggies, some fruit, raw nuts

i don't miss meat or dairy-

I just had an amazing meal at an afangi resturant- outstanding and all vegan

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Paleo is not non veggie.

Here is a great link to learn more about the diet: http://www.paleodietfoodlist.net/paleo-diet-food-list/

Re: Eating better without breaking the bank

I also just read "It Starts With Food" and "The Paleo Diet Cookbook" both are great resources.

I eat all whole, natural foods. Only raw nuts and nut butters made with raw nuts. All the veggies I want.

I make meals with all of the above items. And I use Sun Warrior Protein.

I also take Fish Oil.

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

This is a great resource for Vegan/Paleo

http://whole9life.com/itstartswithfood

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Doesn't vegan/paleo contradict itself?

Is your main source of protein a powder?

I know Paleo is no legumes/beans, but I can't imagine a healthy vegan diet without these.

I have been following a primal diet (I allow dairy), and I feel great, but I eat meat.

Message edited 9/11/2012 1:12:35 PM.

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Re: Eating better without breaking the bank

Oh but I eat Almonds, brazil nuts, and Almond Butter. Alll raw nuts however because when nuts are heated to be roasted the oils within them become rancid.

Re: Eating better without breaking the bank