Wellness Works!

Eating Healthy Doesn't Have to Impact Your Monthly Budget!

Eating healthy takes time and creativity, not lots of money. In many cases, it is more economical to eat healthy then to consume fast foods. While the fast food restaurants seduce diners with their convenience and “dollar menus”, it is important to look at the “big picture”. Consumption of unnecessary fats and sugars can be more costly down the road with an increase in medical costs. Excessive intake of fast foods can also contribute to high cholesterol and diabetes.

“Another factor overlooked is the high coast of eating out, both nutritionally and financially. A hefty 37% of the average American food budget goes toward eating out, and in many cities that figure creeps considerably higher. Cook at home, boil some water, and save money, according to Mary Elizabeth Williams, staff writer for Salon.

The following is a list of nutritious, yet inexpensive foods. With just a little bit of creativity and a small commitment of time, many of these foods can be combined for tasty, nutritious meals or eaten as snacks:

Apples ($.83/lb): loaded with pectin, which lowers glucose and bad cholesterol

Broccoli ($.88/lb): one of the healthiest vegetables. High in fiber, calcium and Vitamin C as well as antioxidants that can prevent cancer and osteoporosis

Dark Chocolate ($1.00/bar): studies show eating one piece a day (1.6 oz.) can lower cholesterol

Eggs ($3.00/dozen or $.25/egg): egg whites are a fat free, cholesterol free protein source

Potatoes ($.32/lb): high in B6 and kukomines, which fight blood pressure

Yogurt ($.50/cup): high in calcium and good bacteria which fights yeast infections and helps maintain good colon health.

Nuts ($.43/oz.): high in protein, fiber and Omega 3 fatty acids that prevent against heart disease

Other examples are: brown rice ($.10/serving), whole wheat or multi-grain pasta ($.28/serving), 100% whole wheat bread ($.31/serving), oats ($.19/serving), beans ($.36/serving), canned tuna ($.62/serving), and fresh spinach ($.66/serving). Also, don’t forget about lentils, cabbage, carrots, oranges and bananas.


In a recent study done by the United States Department of Agriculture, respondents estimated that they would have to spend approximately $380. 00 a year to comply with the recently revamped nutritional guidelines. That’s really only about $1.00/day! This is a small price to pay to maintain a lifestyle of healthy eating.

Sources: WebMD, and Real Simple-Life Made Easier Everyday