Staying Healthy on a Budget

Staying fit doesn't have to break the bank, so don't let it. Follow these tips and you'll cut down your costs in no time.

2. Cook for several days at a time

This one may be a little tougher for picky eaters as it means eating leftovers somewhat frequently. This trick is often utilized in the bodybuilding community and can sometimes be referred to as meal prepping. However, this is something that can work for everyone. People spend a few hours one or two evenings per week cooking and packing their meals for the ensuing several days. The couple of hours cooking may seem to drag on but you’ll be thankful later when you’re busy and can just grab a meal out of the fridge with little to no prep.

3. Don’t be afraid of generic brands

 Many generic brands are either the exact same or very close to the name brand products that everyone knows. This disparity exists largely for economic reasons. If there is a social aspect to buying and people think a name brand product is better, the company can charge more for it while still knowing that their failsafe is people buying the generic brand. NPR actually wrote an article a few years ago which shows how doctors and chefs often prefer generic brands of some things. Just because something is a name brand does not mean it’s better for you.

4. Consider cutting down on meat

It is pretty obvious when you go to the store that meat is one of the most expensive things that you can get. Getting quality meat that was raised and caught properly is even pricier. It may be tempting then to just buy the cheaper products that are pre-packed or loaded with nitrates. If you are serious about keeping yourself or the environment healthy, steer clear of these items. Buying large amounts of frozen or cheaper cuts can be a great way to minimize the cost of meats. Oftentimes, especially with beef, certain areas of the cow are cheaper solely because they are easier to cut up and make consumer ready. This also applies to chicken; when possible, opt for buying an entire chicken. It is much cheaper than buying each of the individual parts and you can even use the bones for stock later if you would like. But ultimately, the easiest way to save money on meat is buying less of it. Much of society has come to believe that you need some sort of meat at least once or twice a day. Instead, try cutting back your general intake and account for your protein, as well as other nutrients, by supplementing with other foods.

5. Buy foods with a long shelf life (but not with tons of preservatives)

Beans, lentils, and potatoes are just a few of many foods that are cheap, healthy, and last a long time. Plenty of these items are nutrient dense and can last for weeks to months safely. Sales on these foods are safer to splurge on as you will still be able to eat them before they go bad.

6. Stop getting cereal

For the amount of nutrients you are getting, cereal is extremely overpriced. Even the cereals that are commonly thought of as the most nutritious are often processed and contain some sort of sweetener to trick you into thinking it doesn’t have any sugar so it’s good for you. Instead, try swapping it out for oats. If you prefer cold oats, there are a million overnight oats recipes out there. Oats are far less processed than the sugary cereals and contain more complex carbs to keep you energized longer. Even better, oats are commonly sold in large quantities and are much cheaper by weight. 

7. Minimize pre-packaged, pre-sliced, and processed foods

These made to eat meals are tempting as they can save time but that is the exact reason why stores can charge so much for them. Additionally, these items are made to sit on the shelf which means they can be chock-full of preservatives and additives. These ingredients have been linked to everything from inflammation to cancer so it is best to avoid them if possible.

8. Buy frozen

This goes for everything from vegetables to meat. Buying frozen is cheaper than buying fresh and the food will last longer anyways. In addition, things that are sold frozen usually come in larger quantities which makes it easier to plan for the future. If you find a great deal on something, you can also bring it back and freeze it yourself. By utilizing your freezer you can shop less and buy things when they are on sale. 

9. Stop purchasing drinks

 Whether it is soda or juice, there is no need to be buying these beverages. The only exception is if the water in your home is not drinkable and thus requires supplemental water. Even the juices at stores have enormous amounts of sugar and often artificial dyes as well. Water works perfectly fine for hydration purposes and is by far the cheapest option. All those drinks quickly add up when you are drinking them everyday (nevermind the amount of waste they produce). In addition, don’t fall victim to those “special” waters that claim to be better because they are alkaline or ionized. These drinks make you pay a premium for science that has been debunked many times over. 

10. Buy in bulk

This suggestion can be seen all over the internet but is only really possible for some people. There is no doubt that buying in bulk at places like Costco or Sams Club can save you money over time but if you live paycheck to paycheck and can not afford it, stick to the other tips and you’ll still be fine. Bulk items usually require less work from the producers and therefore can offer the items at a better deal per unit. Items that have long shelf lives or are frozen are great choices for bulk buying. HOWEVER, be aware that you should not be trying to buy everything in bulk just because it is technically cheaper per unit. Fresh items, especially fruit, can be tempting to buy, but oftentimes much of it gets thrown away as it goes bad. 


If you have any tricks of your own, let us know at fitscienceclub@gmail.com