If you’re on this blog, you likely have heard (or think) that eating healthy means expensive. I’m here to show you that is NOT the case and help you get started with more healthy foods (even organic) while staying on budget.

There are countless reasons I hear for not eating healthy foods -- a hectic day at work, no time to shop at the supermarket, not sure how to cook healthier meals, or even not being able to afford healthy food options. These are real concerns, and with a few tweaks and understanding, you can soon realize these are quite easy to fix. And best of all -- healthy food does NOT have to be more expensive. Most of the time, it's actually the least costly option.

"Eating healthy doesn't have to break the bank. With a few simple tweaks and understanding, you can enjoy nutritious meals on a budget." - Anonymous

The US Department of Agriculture did a study which showed those on a budget how making healthier choices with food is not more expensive. In the study, it showed foods like carrots and pinto beans are much less expensive per portion than things like ice cream and sweet rolls. This might be the obvious example, but it shows a point. If you fill up on nourishing foods, then ideally you don’t also spend money on sweet treats.

Foods that are high in saturated fat, added sugars, and sodium all resulted in being more expensive than vegetables, fruit, and grains. So that myth about healthier foods being too expensive is now officially busted. It just might be that people would rather buy the easy packaged foods, over a healthy choice like carrots. But over all, knowing that it can be done is great news, right?

If you've been making these same justifications, there is no better time than right now to explore healthier options at your supermarket. No time? Order it online. Even if you can't afford a delivery service, many supermarkets offer the chance to simply pick it up at your convenience at no additional charge. (this is what I usually do!)

Plus, it may even help you avoid impulse purchases for junk food. Let's face it…it's tasty, but it's not healthy.

Now let’s move into specific tips for eating better on a budget:

Budget for meat and fish

Lean meats and fish will often be the more expensive items in your cart. Look for sales to stock up and freeze it for later use, and be sure to include meat-free meals for the week and only splurge 2-3x a week on fish or organic lean meats.

Choose beans and legumes

For protein without going over budget, choose beans and legumes instead. You can make plenty of tasty meatless meals which are even better for your overall health. Buy the dry kind and cook them at home to avoid excess sodium and to save even more.

Buy fresh, local, and seasonal

If you really want to save money, buy what's fresh, in season, and local. There are so many superfoods out there that are being marketed to you as the best but they could also be imported and expensive, so the best way to nourish your overall health on a budget is to make use of the bounty of freshness around you. As long as you're eating more fruits and vegetables, you're improving your health and reducing your risk for expensive long-term illnesses.

Buy frozen or canned to round out your meals

Whether you're too far from the store or have a tight budget, stock up on frozen or canned vegetables. Frozen is ideal since they lock in all the vital nutrients, but either one can be used in tasty soups, stews, and for side dishes that come together in just minutes when you're in a pinch. When you buy canned food, keep an eye on the ingredients in case there’s additional things added.

Now, if you are ready to start looking at organic foods, but not sure where to focus your budget, I want to spend a few minutes helping you include the most important organic items into your shopping cart.

You likely are no stranger to the benefits of organic foods over conventionally grown foods -- organic foods 'aren't allowed to be cultivated with nasty pesticides, synthetic growth hormones, and GMOs. But perhaps the price tags of organic items make you wonder if it's possible to fill your cart with only organic items.

There are many benefits of eating more organic food, like lowering your exposure to hormone-disrupting toxins. The costs of healthcare are more astronomical now than ever, so it makes great sense to take better care of yourself through nourishing foods that don't have harmful agents in them.

Going organic can have a bit of a higher price tag, but it is worth it in the long run. If going all organic isn't an option, you can still take small steps to get safer food on your table.

Here are a few tips to help you on your next grocery run:

Always give your kids organic

Because kids are still in a crucial period of growing, if you have to make sacrifices in your budget for organics, then you could just buy organic for your children to start with. Those pesticides and growth hormones can affect their growing bodies. You can start by picking up long-lasting produce that won't go bad quickly, so you aren't throwing money down the drain.

Go organic on meat and dairy items

In some countries, conventionally-raised livestock are given synthetic growth hormones and they're fed grains that contain GMOs. If that's not upsetting enough, these animals are often kept in inhumane conditions that you'd be appalled to see. If you do choose to eat meat, choose organic meats from farms that have an excellent reputation. This goes back to the shop local tips earlier in the blog! Get to know your farmers and support local farms!

Fruits and vegetables

This is a great place to start including more organic foods. Non-organic foods are sprayed with pesticides and then food absorbs that. Ideally we want to buy organic when you eat the peeling of the food BUT even bananas absorb these chemicals, so if you are not sure how to spend your budget with fruits and veggies, check out the EWG's yearly Clean 15 / Dirty Dozen list to see what items you should definitely be purchasing organic, and which items have the lowest amount of pesticides where you can skip the organic label.

Avoid GMOs at all costs

GMO's (Genentically modified organisms) cause a host of problems and should be avoided. Just a few years ago, GMO's weren't as widely understood as they are today. Because of this awakening, it's quite simple to find GMO-free products, primarily because they're clearly labeled. So lucky for you, it's not difficult to make sure you are getting GMO-free items before you head to the check-out aisle! Be sure to read your labels carefully and choose non-GMO wherever you can!

Switch your coffee

Love coffee? Make the switch to organic. Regular coffee is chemically-treated, and since it penetrates into the beans, you're brewing up a pesticide-laden beverage for yourself that can take a toll on your health over time. Since coffee is typically consumed daily by coffee drinkers, it's worth the extra money to invest in organic coffee.

So yes, going organic everywhere is really best for your benefit, but especially important for your kids. And if money is a factor, consider shopping for produce at your local farmer's market where you can be sure you're getting organically-grown produce which has the added benefit of being local, too. You can also join a co-op where everyone pitches in for fresh organic produce from local farms. There are options for your better health organically that don't have to cost a fortune, so check them out and find what works best for you and your family.

Once you leave the excuses behind and start making your own healthy meals, you'll start seeing those savings.

Pay close attention to your budget and your choices, and focus on nourishment for your family!

Now, you can get started working with me for free! Click here to sign up and get access —> Nutrition Resource Library.

Here are a few of my favorite things inside: