Eat Healthy on a Budget – Improve Mental Performance
There are eight ways to stay body and brain fit on a budget. Eating healthy food and sticking to a budget can be a daunting task for many. We are often under the assumption that it will be more expensive to eat healthy to stay body and brain fit.
Some of the least expensive foods, such as no name potato chips and the choices on fast food outlet menus are the most unhealthy meals and snacks.
We can make great tasting and nutritious meals on a strict monthly budget. Break the monthly budget into a four week shopping list.
Start with a plan; then it is not hard or expensive to eat healthy on a budget.
1 – Shopping list to be Body and Brain Fit on a Budget
It is not such a great idea to go shopping without a list of items needed for the planned week ahead. It is a lot harder to keep on budget and not be tempted by the snacks stacked in the inside aisles of the supermarket.
Keep a notepad on the refrigerator or on a kitchen shelf and write items down as you notice them getting low and the vegetables and fruits you need to stock up on.
If you live alone or in a household where everyone is responsible for their own supplies and groceries, putting it in a note on your phone works really well. You always have your list on you for those last minute stopovers at the supermarket on the way home from work.
2 – Flyers, Coupons and Price Comparison Apps
The majority of grocery stores and box stores insert their weekly sales flyers in your local newspapers. Be sure to stock up on the items that are already on your shopping list during the sale.
Now don’t be buying something just because it is on sale and you have a coupon.
There are numerous apps now for price comparison shopping. Some of these are Flipp, Shop Savvy, Idealo and many more.
3 – Farmer’s Market to improve Mental Performance
Locally grown, in season produce are usually a better price than off season fruits and vegetables or imported products.
Be sure to visit your local farmer’s markets for getting good deals on fresh from the field to your dinner table produce. Most communities and towns have one at least one day a week or on the weekend. Some are set up permanently for the whole growing season.
Remember if your pantry and refrigerator are full of healthy choices it is much easier to create nutritious superfood recipes the whole family will love. You will not only be physically healthier but also stay brain fit by choosing more high anti oxidant fresh fruits and vegetables.
4 – Stock up on Staples and Household Cleaners
Flour, pasta, quinoa, rice and other essential staples are often put on sale in major grocery stores. When the prices are low stock up to stretch the food budget even further. Store them well so you don’t end up with pantry moths and flour bugs.
5 – Do Not Shop when you are Hungry
Everything looks good when you are hungry! It is much easier to give into temptation. Just that one bag of cheetos or chips…decadent chocolate volcano cake..oh oh no!
Now the cart is brimming with that great deal on three bags of Lay’s Chips, yesterday’s Chocolate cake and you just spent the fruit aisle budget. Hahaha!
6 – Budget for Supplements and Nutrition Powder
In the planning of your monthly budget include any vitamins, supplements and nutrition powder that you buy. Make it part of your grocery food budget for the month. Sometimes expensive superfoods that are not local are much cheaper to buy in organic supplement and nutrition powder form. Example: Buy your broccoli locally and buy the goji berry in powder form to add to your smoothie.
Click here to find some of my favorite anti aging supplements and nutrition powders.
7 – Read the Labels for Ingredients and Weight
Read and learn to understand what the nutritional labels mean. They contain the amount of calories, fats, sugars, sodium, essential vitamins and minerals.
Packaging can be deceptive because two cans can look alike as far as size, but it is the weight on the product that counts. This applies to canned fruits, vegetables and pickles, etc.
8 – Choose some Protein Alternatives
Substitute some of the more expensive meats with beans, lentils and nuts. It is a perfect way to save some money while sticking to your budget and still getting the protein needed for your energy needs.
Experiment with some vegetarian recipes for unique ways to prepare these meat alternatives.
Now that you have a road map, you can feel confident that your next shopping grocery cart will be full of healthier food choices.
You and your family will be eating much healthier meals and sticking to your budget.
Staying body and brain fit on a budget is possible.
Benefits to Eating Healthy and Stay Body and Brain Fit
- Improved heart health
- More brain fit with improved memory and cognitive skills
- Happier mood with less sugars and carbs
- Better digestion and gut health
- Lowers the risk of high blood pressure and cholesterol
- Less chance of being over weight
- Prevent and/or manage diabetes
- Stronger bones and teeth and less chance of developing osteoporosis
- Save money by not having to buy prescription drugs to manage health issues, because of poor eating habits
If you received some value from this post click the button below for my Free Superfood Smoothie Recipe Book.
Here are two sneak peek samples of the smoothies that you will find in the downloadable and printable recipe book.
Yummy Peanut Butter Banana Smoothie
1 ripe banana
1 tablespoon natural peanut butter
¼ cup rolled oats
10 oz. skim or soy milk
1 teaspoon honey (topping)
If you want to add a chocolate vanilla flavour add a scoop of FIT.
Directions: Mix everything in a blender for at least a minute until smooth. Top with honey for a sweet garnish. Serve immediately!
Morning Protein Bomb Smoothie
1 kiwi, peeled and sliced
1 pear, pitted
½ avocado, pitted
1 cup frozen or fresh blueberries
1 tablespoon rolled oats
½ teaspoon flax seeds
3 ounces Greek yogurt (nonfat)
2 cups cold water and try a scoop of FIT
Directions: Mix everything in a blender for at least one minute until smooth.
Enjoy your thirst quenching poolside nutritious drink.
