EP180: Wellness on a Budget: Affordable Strategies for Reaching Your Health Goals

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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In this episode, I share what I would prioritize if I had a limited budget for my health goals. Spoiler: It’s just 4 essentials that are totally free or very affordable.

In general, eating healthy on a budget is absolutely possible with some smart planning and choices.

Here are some tips to help you eat healthily while staying within your budget:

  1. Plan your meals: Plan your meals for the week in advance, including breakfast, lunch, dinner, and snacks. This will help you avoid impulsive purchases and ensure you have a balanced diet.
  2. Create a shopping list: Make a shopping list based on your meal plan and stick to it when you go grocery shopping. This will prevent you from buying unnecessary items and keep you focused on healthy choices.
  3. Buy whole foods: Opt for whole foods such as fruits, vegetables, whole grains, and lean proteins. These tend to be cheaper and more nutritious than processed or pre-packaged foods. Buy fresh produce that is in season, as it is often more affordable.
  4. Cook at home: Eating out can be expensive, so try to cook your meals at home as much as possible. This way, you have control over the ingredients and portion sizes, which can help you save money and eat healthier.
  5. Use inexpensive protein sources: Instead of expensive meats, include cost-effective protein sources like beans, lentils, eggs, canned tuna, and frozen chicken. These are nutritious and budget-friendly options.
  6. Shop in bulk: Buying certain items in bulk, such as rice, pasta, oats, and frozen vegetables, can save you money in the long run. Look for discounts and deals at your local grocery store or consider joining a wholesale club.
  7. Compare prices: Before making a purchase, compare prices of different brands and stores to find the best deals. Sometimes, generic or store brands offer similar quality at a lower cost.
  8. Cook in batches: Prepare large quantities of meals and freeze the leftovers in individual portions. This will help you save time and money, as you can have healthy homemade meals readily available when you’re busy or don’t feel like cooking.
  9. Avoid processed foods and sugary drinks: Processed foods, snacks, and sugary beverages tend to be expensive and provide little nutritional value. Opt for water as your primary drink and choose whole foods instead.
  10. Grow your own produce: If you have the space and time, consider growing your own herbs, vegetables, or fruits. It can be a cost-effective way to enjoy fresh and organic produce.

Remember, eating healthy doesn’t have to be expensive. With proper planning, smart shopping, and a focus on whole foods, you can maintain a nutritious diet while staying within your budget.

DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have.


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