有预算的健康饮食:提前计划

一个人在看手机上的购物清单

健康饮食, 这包括很多水果, 蔬菜, lean protein 和 whole grains into your eating plan, 不需要花很多钱. 如果你明智地购物并提前计划, you’ll be surprised at how much good-for-you food you can buy without breaking the bank.

提前计划

提前准备好菜单和购物清单. This can keep you from making impulse food choices, which often aren’t healthy. With planning, you can make the healthy choice the easy choice. Take a few minutes over the weekend to go through your favorite healthy recipes 和 map out your meal plan for the upcoming week.
利用技术. 有一个应用程序可以做到这一点. Look for a grocery list or meal-planning app with a grocery list feature. This will help you quickly grab the ingredients you need for your healthy meal plan.
周末做饭. 如果你工作日很忙, prep ahead or cook over the weekend 和 store the meals in the fridge or freezer. Simply thaw as needed 和 reheat for hassle-free lunches 和 dinners.
准备零食. Cut up fruits 和蔬菜和 keep them h和y in individual portions in the fridge. This will help you 和 your family have healthy ready-to-go snacks.

聪明购物，节省更多

寻找特价商品和打折商品. This is the time to stock up on frozen 和 canned produce (without added sugar or extra sodium).
Use coupons 和 join store rewards programs. This makes it easy to track what’s on sale.
购买应季的新鲜农产品. 例如, blueberries cost less in spring 和 summer, when they’re 的季节. You’ll pay more in the fall 和 winter when they’re shipped from warmer climates.
Skip the prepared individually packaged food. 这种便利可能很诱人, but it’s usually healthier 和 cheaper to prepare the same foods at home. 例如, 购买完整的水果, 比如西瓜和菠萝, 而不是容器里切好的大块. It will be much less expensive 和 only takes a few minutes to do yourself.
买当地的. The produce at a farmers market or local farmst和 is usually fresher when it’s local because it didn’t have to travel a long distance to a food distribution warehouse followed by delivery to your supermarket. Local food is typically picked at peak freshness, which offers the best flavor 和 nutritional value.
批量购买. Often the more you buy, the less expensive it is per unit. Consider buying food in bulk 和 splitting the cost with friends or family.

创建一个新的例行公事

从小事做起. Start with a small change 和 keep building from there. Many small changes will add up to big results. Before you know it, you will have a new healthy routine in place.
一次只做一个健康的改变. You 和 your family won’t feel blindsided or deprived if the changes you make aren’t all at once.
让全家人都参与进来. Kids can help with meal planning, grocery shopping 和 cooking. Let each family member be chef for a day 和 take charge of a particular meal. Encourage older kids to make a game of reading Nutrition Facts labels 和 ingredient lists at the grocery store. Let younger kids pick out new types of fruits 和蔬菜 to try.
学会在预算内健康烹饪. 看看这个列表 1美元以下的健康食品和价格适宜的食谱.