Breaking the myth that eating healthy will cost you an arm and a leg.

Many people mistakenly believe that it is difficult to eat healthy foods on a budget. The truth is, it’s easy to get your hands on healthy food that’s reasonably priced. Here’s a list of some foods that you can focus on to keep your diet balanced without breaking the bank.

1. Eat beans

Beans come in many varieties and are an awesome healthy addition to almost any meal. In fact, beans are considered a superfood by the American Diabetes Association because of their health benefits.

I like the white bean, as there are many varieties. The navy bean, for example, has the most fiber than any other white bean, coming in at 7 grams/half cup. This bean is best used pureed and added to soups or stews, like those made in a slow cooker. White lima beans are a nice addition to or substitute for white potatoes. Cannel beans or kidney beans retain their texture when cooked and are great in chili!

2. Buy fruits and veggies “in season”

There is nothing like fresh fruit and vegetables to add fiber, flavor, and vitamins to any meal. When shopping, check for the vegetables and fruits that are in season in your area. Foods not in season are flown in from other areas and are generally more expensive. For example, apples are plentiful in New York during the fall. Make good use of that fact!!

3. Try Lentils

Lentils, like beans, are in a class of vegetable known as legumes. Just 1/2 cup of cooked lentils contains 36 percent of your daily iron, 10g of protein and 7 grams of fiber!! You can mix them with wild rice, use them in soups, and many other ways.

4. Prepare

Preparation and planning make shopping easier and will not tempt you to shop when you are hungry, which tends to prompt people to grab anything in their sight in the grocery aisle. Planning and shopping for the week work well and prevent impulse buying.

5. You can find healthier fast foods!!

It wasn’t long ago that all you found at fast food restaurants were burgers and fries, and maybe an occasional hot dog. Not so anymore!!

Fast food restaurants across the country have incorporated healthy choices into their menu options. You can get broiled chicken and salads at most fast food places now. Many even list the calorie count as well. A word of caution here: avoid most fast food desserts as most are made with a lot of fats and additives.

6. Drink water

Water is the absolute best beverage, and it costs nothing. It hydrates well, and actually keeps you from eating too much, as artificial sweeteners found in diet drinks can actually cause you to eat more.

7. Read ads and compare prices

There are many great values out in stores, especially in the big box stores. Check ads and manufacturer coupons for the best value. Chickens ready to eat are plentiful and inexpensive. Red meats seem to be costlier and are less healthy than poultry and fish for sure.

By following the guidelines above as you shop at the food store or dine at your favorite restaurant, you will soon see how easy it is to eat healthy, and get the most out of your dollar.

About Susan Sloane
Susan B. Sloane, BS, RPh, CDE, has been a registered pharmacist for more than 29 years and a Certified Diabetes Educator for most of her career. Her two sons were diagnosed with diabetes, and since then, she has been dedicated to promoting wellness and optimal outcomes as a patient advocate, information expert, educator, and corporate partner.

Susan has published numerous articles on the topic of diabetes for patients and health care professionals. She has committed her career goals to helping patients with diabetes stay well through education.

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