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Eating Healthy on a Budget

With the economic situation in the world being what it is, it's important to find ways of eating healthy on a budget. It's possible to purchase foods that are good for you and your budget; you merely have to plan to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

1. Set aside time to make your food plan. Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.

2. Make a list. After you've planned your meals, write down everything you need for each meal. Check your pantry, freezer, and refrigerator to see if you already have some of the items. Make your grocery list and determine to s

3. Clip coupons for items you know you'll use. Leave the remainder of the coupons at home so you're not tempted to "save" money on items you don't need.

4. Never go grocery shopping on an empty stomach because you're more likely to buy items that look good rather than those on your list.

5. Buy items on the perimeter of the store first because these items are the healthiest choices. This will include fruits, vegetables, meats, and dairy items. The center items are processed or convenience foods. Not only are they more expensive, but they aren't healthy.

6. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices. While you're looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient-rich foods.

7. Buy store or generic brands. There usually isn't much difference in the way the foods taste but you can see a difference in the price.

Other Ways to Eat Healthy on a Budget

1. Make your snacks for your family's time away from home rather than allowing them to purchase food from vending machines. Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.

2. Eat at home. Whenever possible, make your food from scratch and eat it at home. Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money. 

3. Drink healthy. Finally, when eating healthy on a budget, don't forget to think about what you're drinking. Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.

* Look for 100% pure juices.

* Drink low-fat milk.

* Drink more water.

* Cut out soft drinks.

If you follow these tips, you'll soon discover the joys of healthy eating and you'll save money in the process. You may have to spend some extra time preparing food, but the benefits are astounding!

My health is a priority.

My health is my greatest priority because, without my health, I have nothing. My health is one component of my life that influences everything else. Poor health can be limiting, uncomfortable, and expensive. So, I do what I can to stay healthy.

One way I respect my health is to avoid unhealthy habits. This includes things like smoking, drinking, drugs, and unhealthy eating. I also avoid risky behaviors such as driving too fast.

I find ways to amuse myself that preserve my health and safety.

The foods I eat are an important component of my health. I eat nutritious foods that support my health goals. I avoid overeating and maintain a healthy weight for my unique body. I enjoy healthy food and find this style of eating is easy for me.

I visit my doctor and dentist regularly. I know that regular checkups and proper medical care are important to my health, happiness, and longevity. I am financially able to enjoy excellent health care.

I live in a safe place. My home is conducive to a healthy lifestyle. I keep it clean and cut down on chemicals in my personal products and surroundings.

I get enough sleep each night and wake up feeling healthy and refreshed. Regular exercise is also a part of my daily ritual.

Today, I give my physical and mental health my full attention. I make healthy choices and take care of myself. My health is a priority.

Self-Reflection Questions:

1. What do I need to do each day to ensure that I am as healthy as possible?

2. What do I need to stop doing to maximize my health?

3. What is currently the greatest risk to my health?

My lifestyle is healthy.

I adopt habits that keep me strong and fit. Taking care of my body and mind can give me more years to spend with my family and enjoy the activities I love.

I eat a balanced diet rich in delicious whole foods. I enjoy fresh vegetables, fruits, beans, and fish.

I drink lots of water. Staying hydrated keeps my body in balance and helps me to stay alert.

I cut down on empty calories. I snack on nuts and cheese rather than chips and sugary drinks.

I work out regularly and watch my weight. I condition my heart and build my muscles. I increase my flexibility and sense of balance. I lose excess pounds gradually and safely.

I sleep 7 to 8 hours each night. I go to bed and wake up at the same time each day. I take a warm bath or drink chamomile tea to help me feel drowsy.

I deal with stress constructively. I talk about my feelings. I relax by meditating and listening to soft music. I deal with challenges directly instead of trying to escape.

I think positively and stay connected. I develop close and mutually supportive relationships. I volunteer for worthy causes and work on my hobbies.

Today, I take charge of my health and wellbeing. I make wise choices that help me to lead a longer and more active life.

Self-Reflection Questions:


1. What motivates me to take care of my health?

2. How would I describe my relationship with food?

3. How can I teach healthy lifestyle habits to my children?

I make healthier decisions each day.

I consider how every decision I make impacts my health. Many of the decisions I make can either support or degrade my health. Living a healthy lifestyle is a choice that I make each day.

My health is my greatest priority. Everything else means little if my health fails.

I choose healthy foods and beverages. The food I eat has a huge impact on my health. Choosing which food to eat is the most important decision I make each day.

It is impossible to remain healthy when I eat unhealthy food. Eating nutritious foods supports my health in a powerful way.

My safety is important to me.

I consider my safety when making decisions. Protecting myself is another way I make healthy choices. I avoid people, activities, and situations that endanger my health. There are plenty of safe people and activities to keep me interested and entertained. 

I take time to relax each day.

Stress is bad for my health. I avoid stress when I can. However, I also know how to relax in a healthy way. I only need a small amount of time each day to feel relaxed and refreshed.

Today, I put my health at the top of my list of priorities. I focus on making healthier decisions. Today is the beginning of a new outlook on life that focuses on my health.

Self-Reflection Questions:

1. What do I do every day that is harmful to my health? Why am I doing these things?

2. What are five healthy habits I could add to my life that would make a difference?

3. What is the most dangerous or reckless thing I do? Why do I do it?

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