Monday Motivation – Eating Healthy on a Budget

Eating healthy can be quite expensive. This is one of the main reasons why a lot of people forgo eating organically. Never fear! I'm here to help! I wrote a whole section in A Dancer's Diary dedicated specifically to this topic.

Organic foods are highly recommended because they are free from harmful chemicals and pesticides. However, organic foods can be a bit costly. To help keep your grocery bill within budget, the first step is removing the junk food and unnecessary snacks that you really don't need. These extra items will bring your bill lower and make room for other, healthier items.


Occasionally, a fun items like desserts and small snacks are fun to add once in a while but not every time. Save these splurges for your cheat day. If you really love snacking, I recommend making some of your own at home to package up and put in the fridge or freezer for later. I have some fun snack recipes in my book.


To save money on fruits and vegetables, stick to buying the dirty dozen foods organically. The produce that are included in this list are more likely to absorb more toxins. If you can't find them organic, peel and wash them thoroughly. You can also soak them in apple cider vinegar and water for 20 minutes.

  • Strawberries

  • Spinach

  • Nectarines

  • Apples

  • Grapes

  • Peaches

  • Cherries

  • Cucumbers

  • Tomatoes

  • Celery

  • Potatoes

  • Sweet Bell Peppers

  • Hot Peppers

  • Snap Peas

  • Cherry Tomatoes

  • Blueberries

  • Lettuce

  • Plums

  • Kale/Collard Greens

  • Pears

  • Green Beans

  • Tangerines

  • Raspberries

  • Grapefruit

  • Celery

  • Summer Squash

  • Oranges

  • Sweet Potatoes

  • Mushrooms

  • Broccoli

  • Cauliflower

  • Mango

  • Asparagus

  • Cabbage

  • Corn

  • Onions

The safest produce to eat non-organically include:

  • Avocado

  • Sweet Corn

  • Pineapple

  • Kiwi

  • Cantaloupe

  • Sweet Onions

  • Papaya

  • Bananas

  • Brussels Sprouts

  • Watermelon

The most expensive portion of your shopping bill is the meat. Organic meat can be very expensive. This is why I recommend making the meat that you buy stretch through as many meals as you can. You only need a small amount for each meal. Plus, alternating your protein sources allows for you to buy high quality meat. Chicken should be organic and beef should be grass-fed, organic if you can find it.

Having a menu plan before you go shopping is also a great way to buy only what you need. Balance your non-starchy vegetables (carrots, broccoli, Brussels sprouts, etc.), starchy vegetables (sweet potato, squash, brown rice, etc.), and protein (chicken, beef, eggs, beans, etc.). Keep your fruit and dairy consumption to a minimum and healthy fats can be added in the forms of avocados, coconut oil, olive oil, fish, etc.


I hope that this help you even a little with you healthy shopping. It is possible to buy healthy, organic foods without sacrificing your whole paycheck. If you would like more menu planning tips, snack recipes, or more shopping advice, you can purchase your very own copy of A Dancer's Diary.


Until next time,

Amanda


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