Here I share 5 ways to eat healthy on a frugal budget, how to simplify your pantry and how to incorporate more whole foods and eat less processed foods without breaking the bank!
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If you live anywhere in the world in the 21st century and you have a family, you are probably looking for ways to live more frugally.
Many parents are looking for ways to cut down costs on living. That’s why homesteading and growing your own foods have become very popular once again. I’m here for it!
We’ve lived on one income for most of our married life. I have worked here and there between birthing and raising babies, but for the most part, my husband has been our sole bread winner.
I’ve learned a thing or two about cutting down on costs and becoming more frugal. It sure hasn’t been easy and there have been plenty of times I’ve wanted things we couldn’t afford. But it’s worth it when you can save money and still nourish your family.
For me, nourishing my family with whole foods is priority. Sure I will buy organic produce and high quality meat when we can afford to, but sometimes, the budget doesn’t allow for it and I have to get creative in nourishing my family in other ways.
I have learnt the art of making the most of the food we have and making sure it goes a long way.
I run a challenge every few months called The Whole Foods Mama Challenge. It’s a free email challenge where I share 5 practical tips on eating more whole foods with intention and without breaking the bank.
If you are a mama and want to participate in this challenge, then join the waitlist for our next one here.
I cover some of the 5 topics in the blog today, but certainly dive a lot deeper and make it more practical in my Whole Foods Mama free email challenge, so make sure to join the waitlist for the next one.
Let’s dive in to step one…
Step 1: It starts with a nourished mindset
Your perspective about food determines how you use it to fuel your body or neglect it.
It starts with this mindset shift. We have been raised in a culture that celebrates the elimination of ‘bad’ foods for us, which has taught us how to view food as something that is either bad or good for us. I want you to pause for a moment and reflect on how you have viewed food over the years.
Have you been raised to believe that junk food is bad and whole foods are good?
Have you been raised to believe in dieting and restricting over balancing and nourishing?
Do you feel overwhelmed by trying to eat well but feeling as if you are not living up to it?
When we view food as nourishment for our bodies, we ensure that we make time to let it nourish us.
It starts with a mindset shift before we can get into the practicalities of eating healthy on a frugal budget.
2. Become an expert at your ingredients list
After you have done a little introspecting and realised what your unique perspective is on food which changes everything, it’s now time to become an expert at reading your ingredients list- the list on the back of every food product you buy (minus the food where there’s only one ingredient i.e. produce!!).
This may seem meticulous at first, but it’s a really good way of educating yourself about what you are putting into your body.
The truth is, most of us can’t eliminate ALL processed foods, so we might as well purchase the ones that are better for us, right?!
Here are 6 ingredients that you can look for in your pantry or fridge TODAY and become an expert about what they mean and the impact they have on your body.
- Trans fats and hydrogenated oils (soybean, canola oil, sunflower oil, vegetable oil, shortening, margarine, fried foods etc.)
Over consumption of omega 6’s such as hydrogenated oils (found in most processed foods) and under consumption of omega 3’s leads to inflammation, cognitive decline and poor heart health.
2. Artificial flavours: One example is diacetyl, an artificial butter flavoring. The cautionary story of “popcorn lung” stems from the use of this ingredient in the production of microwavable popcorn. Inhalation of high levels of diacetyl led popcorn factory workers to develop lung disease. The butter-like flavor has also been linked to Alzheimer’s disease in lab animals. The good news is that most products have the artificial flavour at the front, so you don’t even have to look at the ingredients list.
3. Artificial colours: there have been studies that have linked consumption of artificial colours to behaviour problems like ADHD, the research is still inconsistent. However, because of many allergic reactions to artificial colours and the potential for contaminants, I recommend staying away from this additive and using more natural forms for colouring like turmeric for yellow, beetroot for red/pink, blueberries for blue etc.
4. Added sugar: this is where reading the nutrition facts breakdown is important as it will tell you how much artificial sugar has been added. Don’t be fooled by the word ‘organic’, because they can still hide loads of sugar into an organic product. Too much artificial sugar causes inflammation, higher blood pressure, weight gain and fatty liver disease.
5. Artificial sweeteners: in a large cohort study including over 100,000 people, people who consumed high amounts of artificial sweeteners had a higher overall risk of cancer compared to non-consumers. In particular, aspartame and acesulfame-K were associated with increased cancer risk. Plus, artificial sweeteners may also contribute to imbalanced gut health (dysbiosis).
6. Excess sodium: sodium is an essential nutrient that influences cellular function, heart health and our nervous system. The problem with sodium found in processed products is that they contain too much artificial sodium that can lead to health problems. It’s important to balance sodium with potassium, so if you find that you are eating a lot of sodium foods, try to eat more potassium-rich foods, like, avocado, banana, leafy greens and squash.
3. Take a pantry inventory
What I mean is, look to see what whole food items you already have and start to use them.
I don’t know how many times before my grocery shop I do a quick browse to see what I need to stock up on, to find weeks later, that I bought a duplicate item when I should have really done a proper look to see ALL the items in my pantry and fridge to save me time and money.
This inventory will take you 10 minutes tops, but it will be worth it.
Ask yourself:
When was the last time I used this?
Can I make a meal with this today?
Does this item have a purpose?
Do I enjoy eating this?
Will I ever use this?
And while you’re at it, you can do some pantry organising too!
A MUM HACK:
I’ve recently learned that bento boxes are gamechangers for making snacks and food for my kids go a long way (I’m probably late to the party here!).
Instead of allowing my kids free rein to the pantry or fridge, I make up a bento box of snacks for them (and it has taken a lot longer for said snacks/fruit to run out!)
Click here for some awesome and affordable bento boxes.
4. Nail Your grocery list so you can nail your nourishment
I don’t know if you plan your meals or go with the flow, but I find planning meals and snacks for the week keeps my health in check, especially for myself, as I am normally the first one to sacrifice my favourite meals or snacks for the sake of my family.
But nailing your grocery list is the beginning of practically looking after yourself because you are intentionally planning out food for yourself.
Plan out your meals and snacks ahead of time. If you want a FREE download of my Family Grocery Guide, click here.
Some nourishing and affordable snacks for you and your kids:
Chopped apple with nut butter
Choc covered dates
Yoghurt and granola
Platter with fruit and vegetables in season, boiled eggs and cheese
Leftover pancakes
Leftover overnight oats
Tuna and wholegrain crackers
5. Know Your Compromises and Limits
As a family, we have recently stopped buying snack foods because they are too expensive. Because of this, we have a bit more margin in our budget to buy high quality meat and lots of produce.
Each family will have their own compromises and limits, but it’s important to identify this and make no compromises once you have decided.
You may choose to buy snack food out of convenience, but may need to compromise on quality produce.
Or maybe you won’t compromise on high quality meat, but compromise on snack foods.
Whatever the compromise is, stick to it if the season calls for it.
Final thoughts
Every family will budget differently. For us, eating a healthy and whole foods based diet (90% of the time) is important. Eating well on a frugal budget is possible, but there is a lot of planning and intentionality that goes with it.
Don’t be too hard on yourself if you can’t afford high quality foods. I always say, conventional meat and produce is better than highly processed foods. So stick with what you can afford, but eat whole foods whenever you can! Your body will thank you for it.
And if you’re a mama, make sure to join the waitlist for my Whole Foods Mama Challenge that I run every few months. Sign up here.
Check out my other blog posts
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