Budgeting for Fruits, Veggies, and Other Healthy Foods

Monday, 29 June 2009 14:52

It is no secret that one of the reasons why the obesity rate in America (and around the world) is increasing: higher food prices. High-fat, heavily processed foods are cheapest and organic fruits and vegetables usually cost twice the price or more. Because of this,  Americans often choose processed foods because they simply can't afford to be healthy. However, with some planning and dedication, it is possible to buy healthy food without going over budget.

Farmer's Markets

Local vendors are usually the cheapest and freshest suppliers of produce and baked goods.  They usually take place on weekend mornings in the Spring, Fall, and Summer. Because they have very little long-distance delivery costs, their prices are usually affordable. Additionally, many small, local food producers do not use pesticides or preservatives, but be sure to ask if the produce is organic or if pesticides were used.

Don't be afraid to haggle. Some vendors may be willing to compromise on price if a large variety of food is being purchased in one transaction. Haggling usually depends on the farmer's market venue and size.

Discount Warehouses

While shopping at a warehouse or wholesale store may seem counter-intuitive after weight loss surgery, it is actually the opposite. Most warehouse stores offer a great variety of fresh meat, seafood, and produce that do not have to be purchased in large amounts. It's also possible to freeze excess perishable items or split large quantities with family, friends, or neighbors.

The cost of discount warehouse membership is probably cheaper then many people realize. An annual basic “Advantage” Sam's Club membership only costs $40 a year, and a Costco “Gold Star Member” card is $50 annually. This equates to $3.33 and $4.17 a month, respectively. Membership also can be used for more than savings on food - jewelry, electronics, furniture, gas, and other household items are also available, often in single quantities.

Discount Racks

For food that has become discontinued, overstocked, or discounted, check out the 'clearance' or 'discount' racks in grocery stores and other food retailers. Be sure to check that it hasn't been opened or isn't past its expiration date.

Many bakery sections of grocery stores also often have clearance breads and other baked goods for up to 50% off.  These items are usually set out early morning, around 7 a.m. Ask the bakery employees if there are certain days their stock is discounted, or what times are best to come in to get the best selection. These items can be eaten the same week they are purchased or frozen until needed. Because weight loss patients should avoid baked goods and carbohydrates in large quantities, ration out servings and ask the bakery if they provide nutritional facts. Try to stick to whole-grain and high fiber breads, like wheat and rye.

Grow a Garden

Planting a garden may be the most cost-effective way of saving on fresh food like tomatoes, squash, and cucumbers. Start small with 1-3 plants, either in pots or a tilled area outside. Make sure that the garden will receive at least 6 hours of sunlight a day and is separated by the rest of the yard by dividers made of wood or metal. Planting a garden in Spring or Early Summer is best, depending on geographical climate. Some plants grow best in certain areas, so do some research to make sure to choose the best plants for the area.

Another hidden perk (besides exercise) from growing a garden is the fact that it may replace eating as a hobby. Spending more time being active outside instead of on the couch watching TV and eating potato chips will only increase the chances of success after weight loss surgery.

Besides saving money in the actual purchase of food, money can also be saved by planning ahead and choosing recipes that are low-cost. There are several cookbooks available that contain meal recipes costing $7 or less, such as $3 Meals by Ellen Brown and The Tight Budget Cookbook by Heidi Smalheiser. Remember to pay attention to ingredient calorie count and portion sizes when using non-WLS related cookbooks and recipes.

Create a monthly food budget, map out a weekly meal plan, and then create a list of ingredients needed to make each meal. Take this list to the grocery store each time to cut down on splurge spending.