Ways to save money and eat healthy!

1. Berries : Fresh berries are often very expensive, especially when they are out of season. Frozen berries cost much less and they’re just as nutritious for you. Plus, with frozen berries, you don’t have to worry about eating them before they go bad. Throwing away rotten food is like wasting money!

2. Oatmeal : Instant oatmeal is great in a pinch, but buying a huge canister of quick oats is a much more cost-effective option. If you compare unit price on the two items, it’s much more economical to purchase the quick oats. For an on-the-go option, I portion out 1/2 cup of quick oats, put them in a Tupperware container, and add hot water when I get to my destination. Plus instant packets are often packed full of added sugars (and calories!). You can sweeten you bowl with more natural options, like thawed frozen berries.

3.Fish : We all know we should eat more fish, as it is rich in omega-3s, but buying fresh fish is not always friendly on my wallet. Instead, swap fresh salmon for canned salmon, which is much less expensive.

4. Kale and other dark, leafy greens: When it comes to getting health benefits per ounce, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid.

5. Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C – natural antioxidants that help neutralize free radicals – and are packed with nutrients including carotenoids, copper, and fiber. (have sweet potato fries rather than regular french fries)

6. Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.

• Shop for produce in season and buy by the bag. When produce is in season it is at its cheapest, as well as its best flavor and nutritional value. It’s cheaper to purchase fruits and vegetables such as apples, oranges, grapefruit, potatoes, and onions by the bag, not by the piece. You will fill more lunch bags and cover more meals.
• Check the freezer aisle. Look for the largest packages of vegetables in the frozen foods section. These are great for stir-fries and soups. Frozen and fresh veggies are equally nutritious, still taste good, and often the largest frozen bags will offer the best value.
• Buy all your grains in bulk (including cereals) and store them in airtight containers. Examples are whole grain brown rice, millet, barley, and rolled oats. Brown Rice can be a little more expensive than white rice, but the higher nutritional value is well worth it. Whole grains are an excellent source of nutrients, including protein.
• Bulk protein comes in many forms. Meat is often sold in larger packages/portions at a lower price. Split packages up into meal-size portions and freeze for later use. For example, you can buy a whole chicken and have the butcher cut it up for you. Dried legumes (beans) and peas can easily be bought in bulk packages or bulk bins at grocery stores. Canned beans can be bought in flats at warehouse stores. Also look for two-for-one specials on dairy products, which you can store by freezing.