Wellness does not just mean gym time. One very common issue I see people dealing with is fiscal fitness. I know many people who are struggling with money. Many folks are trying to afford healthy food for them or are trying to feed their kids on a limited budget. So, in times of financial stress, how do you eat well?
When my son Jordan was growing up, we were very poor. I was a single mom, working a low-paying job, paying for daycare, and going to college all at the same time. We didn’t have money for extras, so we didn’t buy things like chips, soda, and candy. In some ways, that was a blessing because Jordan grew up not having junk food in the house and much of that carried forth to his adulthood. However, back in those days, before my life took the path of wellness, I bought many things that were inexpensive, but not nutritious like boxed macaroni and cheese, ramen noodles, raviolis, peanut butter and white bread.
As the years went by, I learned more about health and nutrition and the food in our house became more nutrition-based and yet was still affordable on my very limited income. We cut out most of the processed, “fast-foods,” and added in more things like chicken breasts, broccoli, egg whites, canned tuna, and spinach.
Some tips I have for eating well on a budget.
• Eat plant-strong meals. Serve spinach, broccoli, brussel sprouts or another leafy green with most meals.
• Grow your own. For the green-thumb-blessed, this is a great option. For those like me, if you factor in the cost of seeds, the time weeding the garden, and the fact that I eventually kill most plants, this isn’t the best plan.
• Food co-ops. We are very lucky to have Bountiful Baskets available to us locally. I get a great basket of fruits and vegetables for around $15. Bountifulbaskets.org.
Where do you get your protein? Try alternatives to meat. Things like tofu, quinoa, beans, canned tuna and eggs are all very affordable options for protein sources. Many vegetables are also a great source of affordable protein; just make sure you are getting a whole protein when eating non-animal foods (like eating brown rice with your beans or broccoli so that you get all of the essential amino acids that you need).
The breakdown:
• Quinoa (1 cup) contains 8.14 grams of protein: $2.19 per box (2 servings = $1.10 per serving)
• Chia seeds (2T) contains 6 grams of protein: $6.99 for 12 oz container (14 servings = .50 cents per serving)
• Tofu (1/3 cup) contains 7 grams of protein: $1.99 per container (5 servings = .40 cents per serving)
• Broccoli (12.5 oz) has 11.5 grams of protein: $1 per bag (7 servings = .14 cents per serving)
• Tuna (1/2 can) 20 grams of protein: .79 cents per can (2 servings = .40 cents per serving)
• Eggs (1 whole egg) 7 grams of protein: $2.79 per dozen (12 servings = .23 cents per serving)
Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].