A Weight Management Specialist’s Tips for Eating Healthy on a Budget

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In his September “Healthy Nudges” newsletter, Robert Kushner, MD, an obesity medicine specialist and weight management expert, touched on a popular topic that many people have right now amidst the pandemic and back-to-school time.

It was about healthy eating on a budget, which we all know to be a challenge in a society where fast food and processed foods are often the cheapest. So, we thought we’d take a moment to highlight a few of Dr. Kushner’s tips and add some of our own. If you struggle to grocery shop and meal plan on a budget, try some of the strategies below!

How to Eat Healthy on a Budget

Let’s look first at the three tips Dr. Kushner provided:

  • Eat Smaller Portions of Meat: Meat can be super expensive. Luckily, you don’t actually need a lot of it because the recommended portion size is only 3-4 oz. which is about the size of the palm of your hand. Instead of meat being the main star of your dish, try making it an accessory. Examples include tacos, stir-fry dishes or whole grain pasta.
  • Shop Food Items on Sale: Seasonal produce is usually cheaper than what’s out of season, so that’s one way to save money. You can also shop at bulk food stores and comb through print or digital ads to see deals of the week.
  • Reuse Ingredients: If you have leftovers of something like quinoa or chicken, re-purpose that food for another dish later in the week.

Click Here to read more of Dr. Kushner’s tips.

Here are some additional ones you might find helpful:

  • Freeze Your Leftovers: If you made a large amount of something like pasta, a soup/stew or even a casserole, freeze your leftovers for a day when you’re short on time. You’ll have a yummy dish without the hassle of cooking.
  • Shop Farmer’s Markets: Farmers markets generally cost less because the produce is seasonal and you don’t have to pay extra for a middle man the way you would do a supermarket. Shopping at a local produce stand is a great way to save money, support your community, and get deliciously fresh food.
  • Think Simple: You might often find yourself getting caught in the trap of thinking you need a complicated dish with a ton of pricey ingredients. That’s not always the case! Some of the most basic foods such as pasta, breakfast for dinner, or tacos can be tweaked to meet your health goals as well as your budget. And if you don’t have something on hand, either nix that ingredient altogether or find a suitable replacement.

Hopefully these tips will not only save you money, but also relieve you of stress and even time.

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