getrichslowly.org — Change the way you eat.If you?re looking for healthy food on a small budget, then fruits and vegetables and other whole foods are the way to go. They?re the basic building blocks of a nutritious diet, and they?re much cheaper than processed foods.
Jun 3, 2006 View in Crawl 4
dhuckJun 4, 2006
this was the first year that i lived away from a dining hall (two years at college, four years at boarding school) - i moved off campus to save money and such. i've lowered my food bill to about 40-50 dollars per week. my only vice is soda (and pot, but that's another issue ;) ), but otherwise, here's what i usually get:- 12 large eggs- green peppers, red peppers- vidalia onions- asparagus- garlic- 1.5-2 pounds of chicken breast- bagels, cream cheese- shredded cheeseand some random stuff, but not as often. i make mostly stir frys for dinner and omelets for breakfast. i can't say i'm the best cook, and it certainly gets repetitive after a while, but if you've got to eat for cheap (and healthy) this is the way to go. you do have to learn how to cook though - check out the videos at www.epicurious.com, i've found those to be especially helpful. there are plenty of recipe sites, but really - just start playing with the food. buy different spices, add different types of produce, explore a little bit and you'll find something that you like. if there's anything i've learned... cooking for yourself is not hard. it's intimidating, but it's not hard. the first time you do something, it'll suck, but do it two or three times and you'll get it down...anyway, this is much too long already, hope it helps.
doctorshimJun 4, 2006
I haven't eaten processed food in years. I tasted some again, and it was horrible. Taste really is a relative thing, and whatever you do: Don't eat junk because it tastes good! You're only doing yourself harm. I've seen kids that couldn't stomach an apple, and would rather have a pack of Cheetos with Gatorade. xO
federalsourceJun 4, 2006
Nuts do cost a boatload, but check the serving size. If people only ate a "serving" of nuts, that same bag would last all week.
juliuservingJun 4, 2006
If you have a costco or BJs nearby, a 28 pack of poland spring sport botttles costs $6. Also, you can usually get a gallon of bottled water at the grocery store for $1. Not overpriced if you ask me. And yeah, a brita filter is always an option too.
seetheskyJun 11, 2006
---lazy, poor single person's guide to food shopping and healthy eating---when i was a "starving art student", my rule was simple:-only buy food that costs under $2 each at a supermarket-some tips on following this rule:buy lots of veggies, fruits, grains as suggested by the author. it really is a healthy, cheap way to go.this rule almost automatically rules out overpriced, over-packaged gourmet foods - though you'd be surprised at "fancy" food that you can find for under $2! (artichoke hearts in a bottle, capers, exotic salad dressing, etc...)use coupons. look through sunday papers that people toss away and free mailers that fill up your apartment mailbox.ramen is overrated. yes, it's cheap, yes, it's bad for you. i'm so lazy i munch on it dry as a snack, instead of boiling it. in the end, though, i find cooking my own chinese noodles is a tastier (and probably a healthier) way to go.i had some fast-food every once in a while (since it is indeed under $2). $1.07 seven-layer burrito at taco bell was a dining-out experience (since it was so rare to be able to afford dining at real restaurants). in the end, it's cheaper (not to mention healthier and tastier) in the long run to cook your food.snag free "gourmet" condiments from cafes, takeouts, restaurants, etc. (crushed chili peppers and parmesan packets from pizza places, brown sugar and honey from cafes, jams and ketchup packets from restaurants, hot mustard and soy sauce from asian takeouts)sometimes i can only afford to buy two pieces of fruits/veggies for $2. that was okay - it's portion control and still follow the rule! ONE EXCEPTION: i invested in a good olive extra-virgin olive oil. you can find a good one at trader joe's for about $7. combine it with balsamic vinegar (under $2) to make salad dressing.good for stir-frying veggies in medium heat (use sesame oil or canola oil (both much cheaper than olive oil) for high-heat stir-frying)cook your meals. a lot of posters here are concerned about this, so i'd like to encourage you by saying that basic cooking isn't as hard as it seem. i had to learn how to cook on my own, so i only do basic, simple things that takes less than 20 minutes to prep, 30 minutes tops. i still don't know how to cook meat except for opening a can of tuna and ***luxury of luxuries*** buying sashimi (buy it at the end of the day at japanese market, where you can buy it for under $2), mix it with wasabi and soy sauce, put on top of rice.-----five simple healthy recipes for a lazy single person on a tight budget----equipment needed (i'm assuming you have access to those things, unless you live in a dorm or a bachelor apartment):refridgerator with freezertoaster or toaster ovenstove (no oven necessary)microwave (optional but very handy for a lazy person)sink (with garbage disposer for optimal kitchen experience)tools needed (mine was passes down from my mom. the following are all you need):wok (can get for cheap at chinese markets)non-stick pan (can get for cheap at target, bed bath and beyond (use coupons), etc.)spatula (made of nylon so it can be used on non-stick pans)long chopsticks, fork or ladle with holes in it for stirring pastachef's knife (one is all you need to start)cutting board (cutting directly on your countertop will not make your landlord happy)can openeromelette (open fridge, take out two eggs and leftover veggies, scramble eggs, toss veggies on top of egg, wrap, eat. can melt cheese on top of veggies i you have some.)chili (open can, dump in bowl, add extra beans/meat. microwave. add cilantro, chopped onions, tomatoes or avocadoes. add hot sauce/salsa to taste. i like to eat this on top of rice.)stir-fry (open fridge, take whatever vegetables are in there (non-leafy stuff is better; lettuce tastes like wilted, bad version of cabbage when cooked), toss onto hot wok. stir. fry. add peppers, soy sauce/any other asian sauces to taste. eat. optional: can cook with sesame seeds and/or garlic for 30 seconds before adding vegggies. can add leftover chicken pieces, tofu, vegetarian meat, etc.)pasta (boil water. add pasta. while it cooks (9-11 minutes), chop leftover veggies. drain pasta, toss with veggies and sauce from a bottle.)sandwich (being ultra-lazy, i tend to go for peanut-butter and jelly)above five recipes have infinite variations depending on ingredients and spices. mix and match according to what's in your fridge at the moment.look through flyers for local supermarkets - believe me, there are deals! ralph's actually had vine-ripe tomatoes on sale for $1 a pound last week!shop at ethnic markets for cheaper and more exotic produce and spices.thanks to that rule, i never caught a cold, remained right weight for my height, and had lots of energy.here are the specifics:some things i bought:-rice (i cook 8 cups at a time, divide and saran-wrap into single serving portions, toss in freezer. microwave for a few minutes as needed. go for brown rice if you want to be super healthy.)-oatmeal in a canister. trader joe's have a version that is microwavable.-pasta (barilla is good, and sometimes it's on sale for 99cents)-whole grain bread (freeze, toast as needed)-beans (in a can - i'm too lazy to soak them! garbanzo, kidney, refried, or chili.89 cent can of garbanzo + stir fry in curry powder = delicious!)-dozen eggs (look for sales and coupons for best deals, though they're usually under $2 anyway)-veggies.some cheap staples:broccoligreen onions (great for stir-fry)green beansonions (always have it on hand - very versatile)garlic (ditto)green or red pepperscarrots (buy baby carrots or pre-shredded ones in a bag (on sale, of course) if you're too lazy to cook them and would rather eat them raw)potatoes (cheap but takes a while to cook unless you have a microwave to make a baked potato)cabbage (will last you a long time)cilantro as needed (cheap, but wilts quickly)basil (this is an expensive herb hitting right at $2, though i like it for italian dishes)yams, sweet potatoes in season can be had for under $2. asparagus is one vegetable where i was only able to afford twice, in may during peak season (using under $2 rule).-fruits.some cheap staples:applesoranges (can get a giant bag at costco)bananas (19 cents each at trader joe's)avocado (one or two - i never buy them unless they're $1 or less each)strawberries, blackberries, mangoes, watermelon wedges and melon can be had for under $2 in season.snag lemon and lime wedges from mexican fast-food places if you must, though they're pretty cheap (at least here in california)-drinking water (tap water tastes horrible where i live, so i bought drinking water. $1 for a gallon container, $2.50 for 2 1/2 gallon - can split the cost with a roomie to save $. your strategy may vary)-pasta sauce (plain ones are more versatile. can save even more money by buying tomato paste if you're a more ambitious cook than me and can make your own pasta sauce)-frozen food (only if they're under $2 each. try budget gourmet, lean cuisine (look for coupons) or things at trader joe's)-canned soups and chilis. (try to get lower-sodium or healthier ones. eat half the can per meal (which is one serving anyway) and fill up on rice or bread to stretch your budget)-bagged salad mix if it was at or under $2. you can get around 1-3 servings for $2, which is perfect because as a single person, you can't finish more than that before lettuce starts to go bad. you actually don't need to eat too much salad to be healthy if you're eating cooked veggies all the time.-canned tuna. supermarkets now sell pre-packed tuna + cracker + dill & mayo mixes + plastic mini-spatula + mint for under $2 (look for coupons). handy for making tuna sandwich with whole grain bread. keep the crackers as snacks.keep the mint when you need something to freshen your breath. keep the plastic mini-spatula to clean grout around faucets.-canned fruits.pineapple (in 100% juice - cheaper than buying fresh, and still good for you)lychees (look for it in chinese markets. cheaper and tastes the same to me as fresh ones)mandarine oranges (my guilty pleasure. yes, it's packed in sugar)-dark chocolates (at trader joe's! yes, they are healthy for you...)...think those are the basics. good luck on your healthy eating journey on a budget!
mrroachJun 21, 2006
@protonBeans generally have at least twice as many carbs as protein. If you're shooting for anywhere near 30% of your diet from protein, I think you need something with a different ratio.
tagorJan 30, 2007
What about dry ramen without the added flavoring? It tastes like a cheap bag of chips to me!
notifynealJun 13, 2007
i add a palm-sized portion of lean protein - beef, turkey, fish, chicken - to my vegetable stir-fry topped with guacamole for a nutritionally balanced meal; i do the fruit and nut thing for dessert, when dieting: <a class="user" href="http://www.alobravo.com/2007/06/12/96-reasons-why-you-will-always-be-fat/">http://www.alobravo.com/2007/06/12/96-reasons-why-you-will-always-be-fat/</a>
eatbeefjerkyAug 13, 2007
Going vegetarian is a great nutritional choice -- one of my best mates (who also happens to be violently anti-PETA) went vegetarian a year ago and he says he's never felt better. I don't eat a lot of meat, but I enjoy that which I do eat, so me becoming vegetarian won't happen... but I applaud anyone who does it for health reasons.
eatbeefjerkyAug 13, 2007
There are all kinds of flavored waters out there (Fruit20, Propel, etc), as well as iced tea. These days there are all kinds of different delicious flavors of iced tea, even for the not-so-keen-on-tea people. Just make sure you check those labels.
takameyerJul 24, 2008
Beans contain plenty of protein...
takameyerJul 24, 2008
Crystal Lite powder is pretty good and healthy to mix in with water.
mikepriceeSep 8, 2008
Eat vegetables is the way for cheap budget but keeping in healthy life.<a class="user" href="http://www.healthwellnessproduct.com">http://www.healthwellnessproduct.com</a>
modolk2Aug 19, 2010
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hcgplanMar 23, 2011
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