The next time you go grocery shopping, try this one trick and see if you don’t save some money in the end:  Only buy food products from the outside perimeter of the store.  It’s amazing how much money you can save by simply avoiding going up and down the aisles.  Albeit there are times when you need something down an aisle (i.e. coffee/tea, certain seasonings, rice/pasta, paper products, household goods, etc.) but most of the time we can stay to the outside perimeter of the store and buy (just about) everything we need.  From produce to dairy, meat and bread, what we really need to consume is not down an aisle.  Not only that, what’s down the aisles of the store are the items we will overspend and indulge in, buy on impulse and contain the least favorable ingredients (i.e. preservatives, sugar, etc). 

Here are a few quick cost comparisons of unhealthy versus healthy eating:

Snacks:  Chips average $2.50 for a 10 oz. bag and contain about 8 servings.  Bananas are .55 cents a pound and average about $1.50 for 8 servings (1 banana = 1 serving).  Chips provide no nutritional value; bananas provide natural, nutritional value and energy.

Cookies:  Most cookies range from $1.50 a box (cheaper/generic brands) to $3.50 a box, averaging 30 cookies.  Grapes average $1.99 lb, containing about 100 grapes.  Cookies contain refined sugar or High Glucose Corn Syrup (HGCS).  Grapes are naturally sweet and healthier for you.  A handful of grapes versus a cookie = healthy “fuel” versus empty calories.  The later makes you crave more; the former keeps your blood sugar level.

Canned vegetables:  Average can of beans is .99 cents.  Average vegetable (carrots, cucumbers, celery, vegetable medleys, etc.) costs about $1.50 a lb and contains almost five times more servings than canned food.  Canned food is preserved (usually packed with sodium, chemicals to sustain its life) versus fresh food needs to be consumed within seven days (you can always freeze it).  Instead of buying canned food for convenience, buy frozen vegetables (or freeze the fresh vegetables) that have no preservatives, sodium or flavor additives (avoid products that contain the sauce packets inside).

Canned fruit:  Average can of fruit is around .79 cents, serves about 2-3 people.   A bag of apples and oranges range from $1.99 pound and up, provide about 4-5 apples per pound and have no added sugar or preservatives in them.

Seasonings:  Most seasonings contain sodium, are extremely expensive (from the .99 cent generic brands to the $3.00 and up per 2 oz containers).  Try using fresh garlic, cilantro, onions, peppers and alike for a about the same cost as seasonings. 

Cereals:  Many cereals cost about $3-4 box, contain lots of sugar and only have 6-8 servings per box, equating to .50 cents a serving plus the cost of milk (about .20 cents an 8oz. serving).  Total cost/average = .70 cents.  With little to no nutritional value, cereals are not only an expensive product but the “sugar crash” you’ll experience later on will make your overeat and crave more.  Substitute cereal with a cup of fresh fruit (.50 cents), a slice of whole wheat bread (about .10 a slice) with a tablespoon of organic and/or low fat peanut butter (about .05 cents) and a glass of Almond milk (around .35 cents for an 8 oz serving).  Total cost/average = .80 cents.  For .10 cents more a day you’re not only eating healthier you’re not overeating, sugar crashing and becoming unhealthy.

As a mother who had to work outside the home, manage a budget and run my kids around all over the place, I can fully understand why buying junk food seems easier and more affordable to a lot of us.  However, you pay for it in the end.  When the body doesn’t receive the nutrients it so badly needs to stay healthy, our families become more susceptible to colds and viruses amongst other things.  Our kids experience sugar crashes by mid morning, while becoming fidgety and inattentive in class.  For many, childhood obesity sets the course for the rest of their lives. 

As adults, we develop poor eating habits that catch up with us overtime (i.e. weight gain, lack of exercise, limited mobility, injury, illness, fatigue……).  Instead of thinking that a bag of chips or cookies is easier, just make it a habit to buy fresh food, in smaller quantities (enough for 5 days) and discipline yourself to eat healthy each day.  Personally, I stop by the grocery store just about every other day and purchase just what I need for the next few days or resupply what I’ve used.  When applicable, I use coupons (for milk products, water, paper products, discounts on entire purchases, etc.) and I buy fresh produce in season.  I also freeze my food if I know I cannot consume it within the time frame of being “fresh”, including peppers, onions, squash, beans, fruit, meat, seafood, etc.  I only buy organic meat (i.e. chicken) when it’s on sale.  When I purchase fresh food that I don’t freeze, I put it in a bowl on my countertop and grab a piece every day, serving as a visual reminder of what I need to be doing (eating fresh, whole food).  I’m a member of SAM’s Club and shop there about once a month, stocking up on almond, walnuts, water, whey products, coffee and frozen fruit (no sugar added). 

Often, when my husband and I eat out, we eat healthy and split the meal.  If we desire an appetizer, we order smaller portions and save room for our salad.  By the time the entrée arrives, we’re almost full and don’t overeat, saving our leftovers for lunch the next day!  If it’s the weekend, we prefer to go out for lunch (versus) dinner so that we’re not eating most of our calories at night (plus, lunch menus are usually cheaper!).

When you compare the cost of health care for illness, obesity and physical immobility, the cost of being sick/injured and unhealthy is much, much more expensive (I’ll save that information for my next blog).  So……is it expensive to eat healthy?  NO!  It’s actually very affordable in the end.  Start today by doing a few simple things:  Stop buying preserved food (as much as possible) and start buying fresh food (only what you know you’ll consume before it spoils).  Buy products when they’re on sale (i.e. meat, milk, eggs, etc.).  Look for coupons to help you manage your household costs (a great local resource is Lori Clayton’s www.thecouponconsultant.com).  Plan ahead for lunch/dinner and avoid eating out.  If you’re hungry and need a quick fix, run into the grocery store and buy only what you can carry in your hands (a piece of fruit or vegetable, box of almonds, etc.)

Quick Tips for Wellness:  The money you’ll save when you stop buying junk food, fast food and processed/preserved food will help you to afford fresh/whole food.

Quick Tips for Wellness, Pat Ferguson, Copyright © 2011, All Rights Reserved