Healthy eating is vital for not only physical health but also mental health (you can read my previous post about how a whole foods unprocessed diet is a natural remedy for anxiety and depression).

How do you start eating healthy on a budget? Knowing how to eat healthy in times when it does not seem as convenient is important because those are the moments when habits are formed and internalized. Read below for 7 tips on how to start eating healthy on a budget.  

1. Positive Intention

First, we have to have a positive intention to eat healthy.  Many people overlook this component, but it is crucial to maintaining (or truly having) a healthy way of eating.  Whether your intention is to heal, nurture or care for yourself, accept yourself, or to be more healthy, etc.  A positive, true intention (that has substance) is necessary to anchor and orient you, in mind, heart, and action; towards productive change.

2. Commitment

To eat healthy on a budget, you have to commit.  That does not mean that eating healthy on a budget is hard either.  A close friend once told me, “The short-cut is to already see yourself doing it.”  That is so very, very true.  

Visualize yourself eating healthy on a budget.  

How would you feel?  After cooking?  After eating?  How about, how would you feel after eating healthy for a month?

What would you be saying?  What would you be doing?  

What would your engergy be like?

Visualize yourself eating healthy on a budget.  

How would you feel?  After cooking?  After eating? 

How about, how would you feel after eating healthy for a month?

3. Clean Water

Good clean water is the first step to eating healthy.  This topic is important to cover because everyone does not have access to clean drinking water.  Again considering food deserts or what life can be like while trying to make it, let’s talk about how to do this. 

Water Bottle or Re-usable Metal Bottled Water Can.  This sounds obvious, but should not be overlooked.  For those who are on a budget, the water bottle is key to saving money (you are buying less plastic bottled water which adds up in cost), and you are creating a way to replenish your water supply while you are on the go. 

• You can fill up at water fountains for no cost, and are ensuring your body stays hydrated. 

• When we are hydrated, we are more likely to eat the amount of food our bodies want (versus over eating). 

• Consuming more water, and less sugar-beverages, is more healthful, and helps regulate mood.

• You can reduce your costs when eating out by bringing your own water.

• If the quality of your water is not clean at home, be sure to take some drinking water home with you.

To start, I recommend buying one metal bottle water can, and reusing that same canister again and again.  It is cheaper than buying an actual metal water bottle, but is still sturdy.  It is also better for the environment, and the water will taste better.  Metal bottled water typically cost about $5 when sold separately.  You can find it in an organic grocery store (i.e., Whole Foods), or a grocery store that has a large organic section.  

Below is a picture of metal bottled water I bought and have been using for about three months.

Water Filter.  A water filter is the next thing I would save for to eat healthy if you do not have clean water in your home.  Clean water will enable you to cook healthy meals that tastes good, and provide you with drinking water.  This is an absolute must.  

This article, from the New York Times, discusses the best water filter and dispenser.  With a price range of $12 to $40.  

4. Healthy Foods that Stay Fresh Longer

Next, is having more healthy foods around you, so you’ll be more likely to eat it. 

There is a myth out there that eating healthy cannot be done because it is too expensive.  Although healthier foods (especially when already prepared) can have a higher price tag, it’s still possible.  The key is to finding healthy foods that stay fresh longer with little/no added preservatives; that can eventually be staples in your diet.  Saying this, again, all of these foods have low sodium, and little to no preservatives.  

Here are some examples: 

• Healthy Oil for Cooking (i.e., olive oil, coconut oil, etc.)

• Canned Pressure Cooked Beans (I particularly recommend the brand, Eden Organic [see picture])

• Frozen Vegetables or Protein

• Lettuce/Leafy Green with Roots Attached.  (I’ve bought butter lettuce before, and it stayed fresh for 3-4 weeks!)

• Herb Plants (i.e., basil or an indoor herb garden, so you can have fresh herbs to cook with.)

• Spices

• Eggs

• Healthy Grain or Starch (i.e., rice, hand-draw noodles, or potatoes)

5. Skinned Fruits

Buy skinned fruit that you can easily pack and eat on the go without needing any additional wrapping.  This way you can eat fresh foods even if you have minimal time to prep.  It’s also easy to add these foods to meals, to make what you are eating healthier. 

Here are three of my favorites. 

• avocados

• bananas

• oranges

6. Keep a Leafy Green on Hand at Home.

Keep a leafy green on hand at home to add a vegetable to your meal whenever you can or want.  This is an easy way to add what your body needs to your diet.

Leafy greens can be eaten warm or cold.  Add some to soups, make a salad, or add some before you re-heat left-overs (a personal favorite of mine).  When you add your leafy green to dishes that are warm, or are re-heated, the greens are steamed when mixed in :).  Perfect!

7. Keep It Simple.

When starting to eat healthy it is important to have enjoyment, for it to taste good, that you feel a sense of accomplishment, and that you are tuned into how your body feels better.  

To do this, we just need to keep it simple.  Learn one way of prepping (or working with) one ingredient (or food) at a time.  There is no rush.  Savor how you are caring for you…

Let’s envision you start off by eating fresh strawberries, and then decide to have a small butter lettuce salad with strawberries and bit of olive oil (because you bought those staples [see above 😉 ).  It all feels good.  You then tell yourself, “It’s simple.  It’s do-able.  It’s easy!” 

Yes, you can make this change whenever you are ready, at whatever pace you would like to; one step at a time.

To do this, we just need to keep it simple.

Let's envision... It all feels good. You tell yourself, "It's simple. It's do-able. It's easy!"

Yes, you can make this change whenever you are ready, at whatever pace you would like to; one step at a time.

Keep Going, Morganne