How Can You Eat Healthy on a Budget?

Almost every day you hear people complaining about the high prices at the grocery store.  And grocery prices are higher, rising over 20% on average from January 2021 to January 2024.  In the nutrition classes I taught, students often complained about how much “real” food costs and said it was cheaper to just buy the junk food.  But “Cheaper doesn’t have to mean junk food” according to the article, How to Eat Healthy on a Budget by Mary Hunt.  What are some ways to save money at the grocery store?

1.  Buy protein on sale and don’t pay full price.

Meat, fish, poultry can be an expensive food purchase.  Look for sales on tuna, chicken breasts, chicken legs/thighs, lean cuts of beef.  Even if you don’t want to store-hop, you can probably find some meat items on sale in your grocery store.  My husband often comes home and says the pork chops were on sale.  So rather than buy just one package, he often buys 2 and freezes one.  Other times a meat package will be marked down for quick sale because it is close to the “sell by” date.  No problem.  Buy and cook right away or buy and freeze for a later meal. 

 2.  Think beyond just chicken breasts.

Some people think to eat healthy you have to live on boneless chicken breasts.  But we enjoy both chicken legs and chicken thighs.  Often tastier and usually less expensive.  We also like buying a whole chicken especially the rotisserie chicken.  Usually a low-price alternative, especially at Costco at $5.  We serve the chicken for one meal, then cut up leftovers and use to make some delicious homemade chicken noodle soup.  Or, we use a cup to stir fry with green peppers, onion, mushroom and add this to a package of quick cooking quinoa.  Very delicious and quick and easy to make. 

 3.  Beans are a healthy choice

Beans like black beans are a cheap protein source and a good source of fiber.  Beans are low in fat, have no cholesterol (only animal foods have cholesterol), and low in saturated fat.  Add a cup of cooked navy or pinto beans to your diet and you will add about 16 grams of protein.  Not a complete protein like animal foods but some protein.  Add some meat to your beans, or drink a glass of real milk with your meal and that will boost the protein quality of the meal.  Dry beans do require a soaking so if you want more convenience choose some canned beans.  Who doesn’t like chili?  Chili with kidney beans and other beans is a nutritious meal.  Bean soups are hearty and great on a cold winter day.  My husband makes a good 10 bean soup with some ham. 

 4.  Enjoy some eggs again 

Eggs have gone up in price but are still a bargain and an excellent source of nutrition.  Each egg not only provides 7 grams of protein, but the highest quality food protein.  In fact, eggs are known as the “Gold Standard” for protein quality. (See:  What are some top high quality protein foods?  Many Americans lack vitamin D in their diet and an easy way to add some D is eggs.  Eggs also add vitamin A and choline to your day.  Worried about cholesterol?  They now say you can enjoy an egg a day and it won’t harm your cholesterol levels.  In summer, enjoy a hard-boiled egg on a salad or make some egg salad for sandwiches.  When scrambling eggs for your family, add some cheese to add in some calcium which many kids and adults are also lacking in their diets.

 5.  Shop with a grocery list

Who doesn’t go into a store to “pick up a few things” and then walk out with a cart full?  Buying impulse items can easily break the budget.  Once you’ve made your grocery list, stick to it!  Shop the perimeter of the store first, where whole foods like fruits, vegetables, and lean proteins are typically located.  Avoid getting side tracked in the middle aisles, which often contain more processed foods. But do check out frozen fruits and vegetables as noted below.  And eat before you go.  So easy to overbuy when you go into a store hungry. 

 6.  Freeze leftovers or pack up for your lunch

Instead of leaving leftovers in the fridge to throw out days later, either freeze them right away or pack up for your lunch the next day.  A Dave Ramsey recommendation.  My daughter is often packing some leftovers for her lunch.  Eating leftovers for lunch adds variety instead of the sandwich every day.  It also saves money if you aren’t buying lunch the next day.  My husband will cook extra pork chops, extra soup and we will freeze the extras.  Makes for a quick meal at a future time.

 7.  Skip the conveniently wrapped and prepared food.

One of my students ate a lot of Uncrustables , a prepackaged peanut butter & jelly sandwich.  Not only an expensive way to eat, but the ingredients list includes ingredients like Potassium Sorbate, Calcium Peroxide, etc.  It is so easy to make a peanut butter and jelly sandwich.  What products are you buying already made that you can easily make at home?

Skip the bottled water – buy a metal bottle and fill it from the tap.  The tap water even has fluoride to help protect your teeth.  Bottled water can cost 600 times the cost of tap water.  Huffington Post notes that bottled water can cost about $1.00 for a 16 oz. bottle.  If you drink 4 bottles of water a day, that can add up to $120 a month.  Save money and get the water out of your tap but avoid plastic containers and choose a metal water bottle.  (See:  How much plastic are you eating? )  

 8.  Buy Frozen or Canned Food

Frozen fruits and vegetables are often more affordable than fresh ones and they retain their nutrients.  Who doesn’t like fresh fruit and vegetables?  But canned or frozen fruits and vegetables are a healthy alternative.  They often “cost less and last longer”.  Easy to pour out what you need for a meal from a frozen package and store the remainder.  Is frozen healthy?  Researchers have found frozen foods have just as many vitamins as fresh and maybe even more.  Why?  Because the frozen food is usually frozen just after harvesting at the peak of the food’s ripeness.  My husband prefers frozen blueberries for blueberry pancakes as they taste better and mix better in the batter.  When choosing canned fruit, be sure to choose fruit packed in water and not heavy syrup.

 9.  Try store brands

I am not always a fan of store brands because some don’t taste as good.  But we have tried more store brands recently and some like Macaroni and Cheese and some whole grain crackers are just as tasty as the name brand.  CDC notes that “buying generic or store brand items can say you 20% to 30% on your food bill”.  You may want to try canned tomatoes some frozen fruit and vegetables that aren’t brand names. 

10.  Grow some of your own food

Before you think of large gardens, it is easy to start small.  My daughter sent me a picture of some herbs she is growing indoors.  On our deck I grow parsley, chives, rosemary and green peppers.  So easy to go out to the deck and cut some chives to put on a baked potato or “harvest” a green pepper off of the green pepper plant.  It’s rewarding way to save money and enjoy some fresh produce or herbs.  

Conclusion:  Remember, eating healthy doesn’t have to be expensive.  By making some thoughtful choices and using these tips, you can nourish your body without straining your wallet.  Try some of these ideas and see what works for you.  How much can you save?

Sources:  How to Eat Healthy on a Budget , cooked navy or pinto beans , Gold Standard , What are some top high quality protein foods? , list , Dave Ramsey , Uncrustables , water , bottled water , How much plastic are you eating? , Food , frozen  Image Sources:  Save money on groceries , Frozen blueberries , Eggland’s Best

Easy Chicken Noodle Soup recipe

Want to try some delicious homemade Swanson Chicken (or Turkey) Noodle Soup?  So easy to make and a great way to use up turkey or chicken leftovers.  I double the carrots and celery for more nutrition and you can use half whole grain and half regular egg noodles to add some whole grain nutrition.

•   4 c. Swanson Chicken Broth (Regular, Natural Goodness or Certified Organic)
•   1 dash ground black pepper
•   1 medium carrot
•   1 stalk celery
•   ½ c. Uncooked extra wide egg noodles
•   1 c. shredded cooked chicken or turkey

 

Directions:  

Heat the broth, black pepper, carrot and celery in a 2-quart medium saucepan over medium-high heat to a boil.  Stir the noodles and chicken into the saucepan.  Reduce heat to medium and cook for 10 minutes or until noodles are tender.  

 

Are there drinks that will help lower your blood pressure?

According to the University of Southern California, almost half of Americans over the age of 20 have high blood pressure.  This means an astounding 122 million Americans.  Unfortunately, as you get older it is more likely to have blood pressure increase.  Many people don’t even know they have high blood pressure or hypertension.  The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”  

A relative was asking what they could do diet wise to help lower their blood pressure.  We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).  (See:  Best Diets for Healthy Eating in 2024 .) and physical activity.   Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  The Cleveland Clinic talked to cardiologist, Luke Laffin, MD, about healthy beverages that might help lower blood pressure. 

What drinks might help lower blood pressure?

1.  Beet juice:  Not a very popular drink and beets aren’t a popular food in very many people’s diets.  But the nitrates in beets can help open up blood vessels which can lead to lowering blood pressure.  But the cardiologist cautions it may help but just a little.  The relative did buy some beet juice and has been drinking about 4 ounces a day.  But it is challenging for him to get it down.  He did try it with breakfast but beet juice didn’t mix well with the yogurt he eats for breakfast.  Now he drinks it for lunch but is very interested in other drinks to try.

2.  Juices that are high in potassium.   Most people know that for high blood pressure one should cut back on sodium but many don’t know they should increase potassium foods in their diet.  Why?  Potassium helps your kidneys get rid of sodium and helps your blood flow better throughout your body.  Dr. Laffin says, “Adding potassium to your diet tends to decrease blood pressure.”  And more than a little bit.  Getting the recommended amount of potassium per day can help lower one’s BP by about 4-5 mmHg. 

What juices are high in potassium?

• Prune juice:  This used to be a popular juice but rarely served anymore at restaurants or in people’s homes.
• Carrot juice
• Pomegrante juice
• Orange juice – but be sure it is REAL orange juice and not juice drinks like Sunny D.  (See: Are you drinking real juice or fake juice?) 

3.  Skim milk (fat-free milk).  The DASH diet includes low-fat dairy products such as skim milk.  Why would milk help lower blood pressure?  Because cow’s milk provides potassium, calcium, vitamin D, and phosphorus which are good for blood pressure. 

4.  Tea:  I love to drink tea especially in the winter.  Are there teas that can help lower blood pressure?  There are teas that not only help “keep your blood vessels open and flexible”, they can also help reduce inflammation.

• Hibiscus Tea;  This tea has many health benefits including adding antioxidants to your day and being anti-inflammatory.  Hibiscus tea has been found to lower blood pressure but “only slightly”.  A research study on hibiscus tea found 3 servings a day did reduce blood pressure in study participants with pre- and mild hypertension. 
•  Chamomile tea:  I like this tea at night as it is supposed to help with relaxation and sleep.  Note:  Medical News Today stated pregnant women, and those with severe allergies, infants, young children should avoid chamomile tea.  There may also be drug interactions so checking with one’s health care provider would be good.  

What drinks can raise your blood pressure?

• Drinks with caffeine such as coffee but some sodas and other drinks have caffeine.  The color of the drink may not reveal it contains caffeine.  For example, a person in our gym was surprised to learn the Mountain Dew has caffeine. 
• Energy drinks.  These can have fairly high levels of caffeine as well as lots of added sugar. 
• Alcohol.  “Research shows that people who drink a lot of alcohol but then stop drinking can see a rapid decrease in BP”.  

 Cleveland Clinic recommends other ways to lower BP including:

• Cut back on sodium
• Diet changes (such as the DASH diet)
• Exercise
• Enough sleep
• Lower stress

Conclusion:  What are some changes you can make in your diet and exercise plan to help lower blood pressure?  Find some changes that work for you and one’s you can stick to.  My relative struggles to get down that glass of beet juice every day.  Probably not going to stick with it much longer.  But as noted in this blog, there are other drinks to try.  A reliable source to learn more about blood pressure is the American Heart Association.  See their Blood Pressure Toolkit.  

Sources:  University of Southern California , American Heart Association , Best Diets for Healthy Eating in 2024 , cardiologist , cautions , Are you drinking real juice or fake juice? , milk , Tea , study , relaxation.  Medical News Today , Mountain Dew , Alcohol , Research , recommends , Blood Pressure Toolkit  Image Sources:   Beet juice  , Blood pressure chart , Tips on Blood Pressure

What are the health benefits of collagen?

Collagen seems to be very popular right now.  Turn on the TV and you are bound to see some ad for a collagen supplement.  But do you need a supplement or can you get collagen from food?  Why do you need collagen?  Are there nutrients that promote the formation of collagen?  The March 2024 edition of Environmental Nutrition has a great article, “Health Benefits of Supplemental Collagen” by Registered Dietitian, Caroline Thomason.   Other helpful articles include Health Benefits of Collagen,  WebMD. 

What is collagen and why do we need it? 

Collagen is a protein that plays a vital role in the health of your skin, bones, joints, and other body parts. Collagen protein makes up about “30% of your body’s protein”.  Collagen has several important functions including:

• Improving skin elasticity and hydration
• Boosting muscle mass
• Strengthening hair and nails
• Building block of skin, muscles, and your bones, also tendons and ligaments
• Collagen is needed for healthy joints

UCLA Health notes, If our body doesn’t make enough collagen, these body parts lose the elasticity and strength they need to function.  Unfortunately, with age collagen levels decrease and slows down about 1% per year starting in early adulthood.  After age 60, everyone experiences a reduction in collage production. 

Can we get collagen from food?

Yes.  Many foods provide collagen and eating foods high in collagen is a natural way to boost collagen intake.

•  Beef – especially brisket and pot roast
•  Bone Broth made from chicken, beef, or fish
•  Chicken or turkey with the skin
•  Fish and shellfish, most of the collagen is in the bones and scales

What nutrients are important for collagen production?

To help your body produce collagen you need copper, protein (see: Which protein foods may slow aging?) , vitamin C (see:  How does vitamin C keep you healthy ) and zinc.  Easy to get zinc as “The richest sources of zinc include meat, fish, and seafood.  Oysters contain more zinc per serving than any other food but beef contributes 20%” of our zinc intake because Americans like their beef.  “Eggs and dairy also contain zinc”.  Note, dairy means from a cow.  The zinc from almond milk would not be as well absorbed as that from cow’s milk.  Food sources of copper “include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grains, and chocolate.

What about collagen supplements? 

The article in Environmental Nutrition noted above highlighted these Collagen Health Benefits:

• Joint Health:  A 2016 study researched people with knee osteoarthritis who took collagen supplements for 3 months.  Study participants reported less walking pain, and better physical function.  A study in Nutrients found that hydrolyzed collagen was beneficial in reaching joint tissue to help reduce inflammation.
• Skin:  Who doesn’t want youthful looking skin?  Registered Dietitian, Alyssa Pacheco says, “Collagen can increase elastin, an abundant protein in the body that contributes to the skin’s elasticity.  Impressively, research has shown that it can significantly decrease eye wrinkles within eight weeks”.  (Environmental Nutrition, March 2024).  A study found that, “Both oral and topical collagen can contribute to reducing or delaying skin aging”.
• Bones:  Can collagen promote stronger bones?  A 2018 study looked at taking collagen daily for 12 months on bone density.  They found that collagen supplementation led to less bone loss “and in increase in bone formation”. 
• Muscle Mass:  Loss of muscle mass is associated with aging and is termed sarcopenia.  “Muscle mass decreases approximately 3-8% per decade after the age of 30 [yes 30], and this rate of decline is even higher after the age of 60.”  One way to counteract this muscle loss is resistance training.  Some research has found resistance training combined with collagen supplementation can also counteract muscle loss. But collagen is not a complete protein and thus should not replace higher quality protein sources like animal protein.  (See:  How can you add some high-quality protein foods to your day? )  

What are some precautions?

• Kidney disease:  People with chronic kidney disease should avoid excessive protein consumption, including collagen.
• Allergies:  People with fish, shellfish or egg allergies should avoid collagen.
• GI affects:  Some people can experience GI side effects, especially if taking high doses of collagen.
• Pregnant or Breastfeeding:  WebMD cautions against taking collagen supplements as there is not enough research about their safety.
• Interference with prescribed medications/lab tests:  Some supplements contain high doses of vitamins, minerals or contain herbs. These may interfere with laboratory tests or “interact with commonly prescribed medications”. 

Conclusion:  Talk to your health care provider before adding any supplements to your day.  If you wish to read more about collagen, here are some articles from reliable sources:

1. Health Benefits of Collagen
2. Collagen
3. Should you take collagen supplements?
4. Is collagen helpful for osteoporosis?  

Sources:   Environmental Nutrition, March 2024, Health Benefits of Collagen , collagen , UCLA Health , foods , Which protein foods may slow aging? , How does vitamin C keep you healthy  , zinc , almond milk , copper , 2016 study , Nutrients , study , 2018 study , sarcopenia,  How can you add some high-quality protein foods to your day? , WebMD , interfere , Health Benefits of Collagen, Collagen , Should you take collagen supplements?  , Is collagen helpful for osteoporosis?   Image sources:  Lifestyle Habits that damage collagen, Benefits of collagen  , Collagen

How to eat for healthier hair?

Who doesn’t want healthier hair?  Almost everyday we are bombarded with commercials advertising products for healthier hair, for growing more hair.  My sister sent me some articles about foods to promote hair growth , strength and health.  Look around you today as you are out and about.  How many people do you see with shiny, thick, strong, healthy hair?  What foods could people with dull, thin hair add to their diet for healthier locks?

What are some nutrients that promote healthier hair?

Like any part of your body, your hair needs nutrients.  “Some nutrients that are particularly beneficial in promoting hair growth, strength, and thickness include protein, B vitamins (including biotin and riboflavin), vitamins C and D, omega-3 fats, collage, zinc, iron,”  says nutritionist Bianca Tamburello. 

What vitamins, minerals and antioxidants are important for healthy hair and hair growth?

The Cleveland Clinic has an excellent article on The Best Vitamins and Supplements for Hair Growth.  The article highlights iron, biotin, vitamin A and omega-3 fatty acids. 

Dietitian Samantha Cassetty and others note the following nutrients are important for healthy hair and hair growth:

• Minerals:  iron, zinc
• Vitamins:  vitamins C and A, and biotin
• Omega-3 fatty acids

Minerals  

• Iron

Iron is in your red blood cells and iron helps carry oxygen to every cell in your body.  It also is an important mineral for hair growth.  Cleveland Clinic notes, “when it comes to our hair, iron plays a vital role”.  A dermatologist, Melissa Piliang, MD states, “Iron is really important for hair growth and hair health.  When we see patients who are experiencing hair loss, we often perform lab tests to screen for iron deficiency.  It is not uncommon for us to find iron to be low in women”.  Meat, fish, and poultry are great sources of iron.  Some vegetables provide iron such as beans, lentils, spinach, tomatoes, potatoes, and peas.   Some breakfast cereals are fortified with iron.  Some people think milk supplies iron.  But read the label.  Milk is great for calcium, vitamin D, potassium but not for iron.

• Zinc 

This mineral is known for its immune-boosting benefits but it is also important for your skin and hair.  An article in Dermatology noted people with zinc deficiency can have alopecia or hair loss.  It is easy to add more zinc to your day.  Meats and seafood provide zinc as do plant foods like beans, nuts, and seeds.  Cow’s milk and yogurt made from cow’s milk are also sources of zinc. 

Vitamins

•  Vitamin C

When people hear “vitamin C” they think of colds.   Vitamin C is an antioxidant vitamin that helps protect the cells in your body including your hair follicles.  And vitamin C is an important vitamin in collagen syntheses.  Both are linked to stronger hair.  Dermatologists in Florida note: “Vitamin C promotes hair health, reduces hair loss, and improves hair growth.” 

Older readers may remember “juice glasses”.  Every house had them and almost everyone drank some juice every morning.  I still do.  I want to be sure to get my vitamin C and I enjoy a small glass of real orange juice or grapefruit juice every morning.  But be sure it is “real” juice and not a juice drink or fruit punch.  (See:  Are you drinking real juice or fake juice? )  How are you getting your vitamin C every day?  Why every day?  Because your body does not store vitamin C so getting some vitamin C in your diet regularly is important.  For ideas on how you can be sure you are getting your “C”, read Are you getting your daily vitamin C?  Here are some suggestions:

• Citrus – oranges, grapefruit, tangerines – all are great ways to add vitamin C to your day 
• Peppers – red bell and green peppers are loaded with C.   
• Broccoli     
• Strawberries, cantaloupe, watermelon, honeydew
• Baked potato, cauliflower, Brussels sprouts, cooked cabbage, cooked spinach

I enjoy many foods rich in vitamin C but I still have that daily glass of juice.  You do not have to worry about getting too much vitamin C from food so enjoy vitamin C rich foods every day.

• Vitamin A

Why “A”?  Because fast growing tissues like your hair need vitamin A for cells to grow.  So easy to add some vitamin A to your day.  Look for dark green and yellow fruits and vegetables like spinach, kale, oranges, cantaloupe, carrots, and sweet potatoes.  Real cow’s milk and eggs are also good sources.  I like to eat a few baby carrots at lunch every day to add in some vitamin A.  Note:  bananas do not count for vitamin A as they provide only a little vitamin A.  My students often listed bananas as a good source of vitamin A.  But you do not eat the peel (yellow), you eat the white banana.  Bananas are great for many nutrients but not so much for vitamin A.  Foods rich in vitamin A (and beta carotene which your body converts to vitamin A) help protect your hair from dryness and dullness. 

• Biotin

WebMD notes, “Increasing your intake of biotin may help make your hair stronger and more resistant to falling out”.  Biotin is a B vitamin that is found in many foods.  Since your body does not store biotin for long, it is important to replenish it with the foods you eat.  Foods rich in biotin include:  organ meats, meat, eggs, fish, seeds, nuts, and some vegetables such as sweet potatoes, spinach, and broccoli.  Cow’s milk, cheese and yogurt made from cow’s milk “all contain biotin in varying amounts”.  According to the National Institutes of Health, these foods “will help fortify your hair follicle by boosting your keratin.”  So, give your hair a boost and enjoy some foods rich in biotin.

•      Omega-3 fatty acids - People may think “fat is bad” but there are fats that are good for you.  Cleveland Clinic says omega 3 fatty acids are “critical to cell health and is thought to make your scalp and hair healthier”.   Foods rich in omega-3 fats help protect your hair from damage and keep it shiny and full. How can you add omega-3 fats to your day?

o   Fish and other seafood such as salmon, mackerel, tuna, herring, and sardines

o   Nuts and seeds such as walnuts, flaxseed, chia seeds.  Nuts and seeds are rich in zinc, selenium, and vitamin E which are vital for hair health and growth. 

o   Oils like flaxseed oil, canola oil, soybean oil 

o   Fortified foods (certain brands of eggs, yogurt, juices, and milk).  Eggs are a great source of both protein and biotin, two nutrients that are important for hair growth and strength. 

Want healthier hair?  Then add some of the healthy foods noted above to your day.  As I noted above, I start every day with a small glass of real 100% juice. Not fake juice like those fruit drinks or a fruit punch, but real juice that supplies me with all the vitamin C I need each day.  Real juice also supplies many antioxidants that are also good for your health.  If you prefer an orange or some other food high in C, that is great.  Just try to eat a good source of C every day.    I eat some baby carrots for lunch (thanks to my sister’s recommendation) every day.  Hello vitamin A.  Years ago, Dr. Oz recommended a handful of nuts a day for good health.  I started this healthy habit years ago and did not even think about how this habit was also contributing to healthier hair.  To get my probiotics, I try to eat some cow’s milk yogurt every day.  This is another way I get some biotin in my day.  I don’t eat the plant-based yogurts or drink the plant-based milks.  I am not sure if these even provide any biotin.  I prefer real food to fake food and thus I drink real cow’s milk and eat yogurt made from cow’s milk.  Then I know I am getting all the nutrients naturally present in dairy foods and not just the nutrients a plant-based milk company decides to add to their product.  Which of the above nutrients and foods can you add to your day for healthier hair?

 

Sources: hair growth , strength , nutritionist , The Best Vitamins and Supplements for Hair Growth , Dietitian , notes , Dermatology , sources , zinc , Dermatologists , Are you drinking real juice or fake juice? , Are you getting your daily vitamin C? , Foods , WebMD , Foods , milk , says ,  omega-3 fats , omega-3 fats , milk , source  Image Sources:  Nutrients for healthy hair , Foods for healthy hair , Vitamin C foods