Some Fundamental Truths:
Some of the healthiest foods are some of the cheapest-or at least cheaper than a Big Mac meal.
Eating healthy often takes more time than eating fast-food (hence the name).
Poorer neighborhoods often have less grocery stores, but more convenience stores and fast-food chains.
Fruits and vegetables are often sold at a higher price in poorer neighborhoods.
Armed with knowledge and a plan, you can beat the system-even if things feel stacked against you.
Eating Healthy on a Real Budget (No Goop Here)
Lentils. They may not sound very exciting, but once you learn how to flavor this power food, you will start having lentil cravings-really. Buy them dry or pre-cooked. Throw them in a pot with vegetables, or eat them as they are. Lentils have protein, complex-carbohydrates, and fiber that will satiate and warm you on a cold day.
Vegetables. Yes, fresh vegetables can be expensive, and you haven’t seen a head of lettuce being sold in your neighborhood in decades. Buy frozen vegetables. Yes, frozen spinach is not the same as fresh spinach, and the added plastic bag isn’t quite sustainable, but you can buy a pound of frozen spinach for $2.00, approximately half the price of fresh spinach.
Rice and Beans. For everyone that has been scared away from carbohydrates after years of media hype, try trading the ultra-processed meat sticks and cheese-sticks for a lunch of rice and beans. Complex carbohydrates, protein, fiber, potassium, iron, this plant has it all. It’s time to start eating food that sustains you.
Eggs. Yes, despite the recent controversy, eggs make the list. Even organic, cage-free and antibiotic-free eggs can be budget friendly, averaging at around $3.00 per dozen.
Fish. The good news is, some of the cheapest fish is also the healthiest and lowest in mercury. Sardines, anchovies, clams and mussels have less mercury than larger fish and are often more sustainable. They are also inexpensive, require little time and can make a convenient snack. Be careful if you are buying canned versions and opt for jars when you can-although this may raise the price.
The list of healthy and affordable foods continues. If you need help building a plan, or have more questions please reach out to us at admin@truehealthinitiative.org or sign up for our newsletter. Our culture is not built for health, but True Health Initiative is committed to changing that, and your every day choices help.
