Investing In Yourself: Good Nutrition on a Budget

With an abundance of nutrition advice out there, deciding the who, what, when, where and why related to eating nutritional foods is pretty simple: fruits, veggies, whole grains, and lean protein should make up the bulk of your diet. However, it's much more difficult to find ideas on how to get that nutrition into your body at optimal costs in today's economy.

Prices at the grocery store are climbing, especially around the perimeter of the store, where we should be doing the majority of our shopping. So what's a grocery-shopping parent to do when presented with the health vs. cost conundrum? Here are some ideas to help incorporate good nutrition into your daily life and save money.

Hit Up the Farmer's Market

No one really needs to be told that fruits and veggies are key to a balanced diet. Diet plans, nutrition experts and good ol' Mom all encourage the low fat, low calorie greens and whole fruits to promote better health, optimal vitamins and a minimal waistline.

But all those wonderful produce finds come at an increasingly high price in the supermarket. So what's a mom to do? Why, check out the farmer's market!

Not only is farmer's market produce fresh and locally grown (some is even organic), but these fruits and veggies are also usually priced well below what you could expect to shell out at the grocery store.

For example, on a recent trip to our local area market, I picked up four good-sized peppers for $1 while the local grocery store had theirs on "sale" for $1.99 per pound. So hit up the market to stretch your food dollar without stretching your waistband.

Where's the Beef?

Want to up the health quotient in your house? Consider taking a day off from meat. Here's the thing: meat is great for meals, and lean sources can give you the protein your body needs. However, you can get protein from other sources at a lower cost.

Skipping the meat for at least one day a week can help promote a good intake of nutrients as well as help keep money in your wallet. This is not a new notion; in fact, there's a global movement called "Meatless Mondays" that is trying to get this message into homes around the world. Need some ideas to get started? Give www.meatlessmondays.com a try!

Make It Yourself

Convenience foods abound in our society. Boxes, bags, packages: they might save a few minutes in the kitchen, but you'll pay a hefty price for the time. Not to mention, a lot of prepackaged goods out there come loaded with extra stuff you'd probably rather not eat (additives, dyes and colors, anyone?).

Want to take control of your wallet and nutrition? Bypass the bag; try to find ways to make those snacks and meals you would normally prepare from a package or box from scratch instead. Here are some easy DIY ideas to get you started:

• Make Your Own Trail Mix for a Nutritious Snack: Grab some almonds from the bulk section, toss with raisins, whole-grain cereal and a handful of chocolate chips.
• Whip Up an Easy Marinara: Sauté a clove or two of garlic in some olive oil, add a large can of crushed tomatoes (bonus points if you use fresh tomatoes from the farmer's market!), and season with basil and oregano.
• Give Hummus a Shot: Puree/process one can of drained chickpeas (garbanzo beans), a clove or two of garlic, a drizzle of olive oil and a dash of pepper. Serve alongside celery sticks or homemade pita chips.

Eating well doesn't have to mean taking out a loan, and living within a budget doesn't have to mean filling your cart with cheap, artery-clogging junk. You, too, can invest in yourself by eating healthy; all without giving up all that cash you want to invest.

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