Eating on a Budget

Whether you're on a tight budget because of the economy, or you want to afford a great Christmas, finding extra cash can be a tough task. There are many places you can save, from the light bill to sacrificing movie rentals and bar tabs, but one of the easiest and healthiest ways to save each month is cutting the grocery bill.

Eating healthy and eating cheaply isn't necessarily synonymous. There are plenty of cheap, unhealthy snacks, and the healthiest "organic" foods are some of the most expensive on store shelves, but there are always bargains if you keep your eyes open for them. Pay close attention to the ingredients in the foods you buy, to make sure they're good for your body, and not just light on your wallet.

Here are four strategies to eating healthy on a budget. Don't forget to make eating fun for yourself, and with a little imagination feed your family.

• Skip the takeout: opt for a home-cooked meal instead.

Going out to eat is not only expensive, but it's the pinnacle of an unhealthy diet. Burger King and McDonald's are just the beginning. Even restaurants you wouldn't think of as unhealthy often use products like fat and sugar in a way to make their food taste better, clogging your arteries and padding your fat cells in an attempt to get you to come back for seconds.

At home you have control of ingredients and cooking methods that allow for optimum health and nutrition. You can choose low fat products, add less sugar and salt, and weigh out appropriate servings.

Cooking your own meals is also cheaper. Feeding a family of four at McDonald's can cost 20-30 dollars. A spaghetti dinner costs under ten dollars, including sauce, mushrooms, and meatballs. A homemade pizza costs just a fraction of a Pizza Hut pizza, and can be made much healthier by using whole wheat flour, extra veggies, less meat and cheese, and adding herbs and spices to the dough and the topping.

Don't pay someone else to do something you can do yourself. Make it fun by involving the entire family. You can add low-cost ingredients, and if you live alone, can make enough leftovers to last a week to save time.

• Go generic.

Generic foods aren't what they used to be. Major stores such as Wal-Mart, or even your local grocery store, often have a "store" brand alternative to the more expensive brand-name product. Whether it's milk, beans, or bread, you can choose a cheaper generic, and get just as good a product.

Saving pennies on the dollar doesn't sound like much when you spend just a few dollars, but over a week, a month, or a year, pennies on hundreds or thousands of dollars adds up to a lot more than spare change.

But what about that "odd" generic taste? Many store brand items taste just as good as their name brand counterparts. They are made the same way, with the same ingredients, and sometimes even in the same factory. The only difference is the cost of marketing. Kellogg cereal pays millions in marketing costs each year to get children to eat their cereal. Great Value, Wal-Mart's store brand, relies not on fancy commercials, but the Wal-Mart name and its cheaper price to attract consumers.

• Make a list and check it.

Going into a store on an empty stomach, or with no clear idea of what you want to buy, can lead to disastrously unhealthy overspending. You're more likely to hit the candy aisle than pick up foods you have to cook. And you can kiss your budget goodbye because without a list, you're far more likely to buy more than what you need.

Making a shopping list is simple. Decide at home, by yourself or with your family, what you want to eat for the upcoming week or month. What is healthy? What is cheap? Research variety and plan your meals. Even do a little shopping around until you find the cheapest store. Buy in bulk if you're able, and hit sales and use coupons. These little savings add up over time.

A list can save both time and money, and focus your shopping experience on healthy foods. It's a tangible map of what you want, and when you're reading your list and see only whole grain foods, vegetables, and fruits, your mind will be set on these things and not wander toward the candy and chip aisles.

• Cut down on snacking and overall calories.

Snacking, or simply overeating, can waste more money than any other bad habit. If you're overweight and continue to eat a third more calories than you need, logically you can expect your grocery bills to be a third more expensive, even if you're eating inexpensive, healthy foods, and not quick-fix snacks full of sugar and fat.

Cut down on your grocery costs by cutting down on the amount of food you eat. This doesn't mean starving yourself, but simply determining what your daily caloric needs are, and eating to meet those needs. The human body is able to eat 10-20% fewer calories than it needs and even benefit from fewer calories as long as its gets proper nutrients (vitamins and minerals). Counting calories may not sound like fun, but it can save the most money and keep your body functioning at its best.