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Healthy Eating In The New Year

 

With grocery prices climbing higher and higher, it is getting more challenging to feed your family healthy food on a budget.    According to the USDA for my family of 2 adults and 1 child (age 14), our budget per month would be $169.30 per week, if we adhere to the thrifty plan.    (November 2021 chart) This budget is solely for food and does not include any paper products, cleaners, or personal care items.   


Research has shown that lower processed, whole, fresh fruits and vegetables are an essential part of eating healthy.   In addition, eating protein (meat or meat substitute) and dairy products are equally important.     However, with inflation on the rise, it is getting harder to feed your family healthy nutritious food and maintain your standard of living.     Although the USDA has increased their estimations on how much you should be spending on food each week, our salaries have not kept up with inflation.    Let’s take a look at some budget-friendly, nutritious choices we can make. 


  1. Incorporate meatless meals into your meal plan.  Meat prices have risen dramatically over the past year, so for our household have a meal that is mainly meat-based is no longer realistic.   A few times a week, I look for dishes that include the protein that we need to grow and keep our bodies strong but utilize 

non-meat ingredients.   Here are a few examples: 




Bean and Cheese Enchiladas are enjoyed as part of our rotation.   The bean and cheese mixture has a high amount of protein but is much lower in price than serving meat. 


Califorina 3 Bean Chili


3 Bean California Chili is not only delicious but is a budget-friendly meal.    The bean ensures that there is a lot of protein in the dish and the number of vegetables added to this chili make it a well-balanced meal.   


Potato Soup

Potato Soup is just one example of a vegetable-based soup that can warm you up on a cold winter night.    When I make a pot of soup, it is not only for dinner but also provides for several lunches throughout the week.


  1. Another way to focus on healthy eating is to choose in-season fresh fruits and vegetables.  This can get a little tricky in the winter but is still worth the effort.    We are currently in January, so we will see citrus and root vegetables take center stage.    Enjoy your oranges, grapefruits as well as potatoes, cabbage, and others.    


Pro-Tip: During other seasons, I will freeze, dehydrate, or can fruits, so I can have a little more variety during this time of year.    



  1. Although the garden is finished for the year, we can still regrow many grocery store vegetables in our kitchen window sills.   Celery, Green Onions, and Lettuce are easy to grow.

  1. As always, watch your sales and stock up on items that have a longer shelf life.  We will watch our meat sales and purchase for the week and if our budget allows buying an extra package for the freezer.    This is true for all grocery items as inflation is seen across all items.   I try to carve out $5-$10 from my grocery budget for this each week.    

I only buy shrimp when it goes on sale. ($6.99 lb.)

This allows us to enjoy a special meal

On a budget.


  1. Beverage choices are an easy place to improve your health while maintaining a budget.    Most Americans are dehydrated, so by increasing the amount of water you drink in a day, you will improve your hydration and at little to no cost.   I like adding a little fruit to my water which elevates its flavor and is more visually appealing.  

Water Transformed

         

What are your tips and tricks to eating healthy on a budget?  


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