No excuses — we can eat healthy food on a budget

A quick trip through the drive-thru for a $1.29 cheeseburger and a $1 iced tea seems like a hunger stopper and a less expensive alternative to a salad or grilled sandwich.

We often use the excuse that healthy food costs more than junk food. It makes me angry that I pay more to eat a healthier food than I'd pay for a warm cheeseburger, but why?

A meta-analysis study published in the British Medical Journal in December 2013 found diets rich in vegetables, fish, fruits and nuts costs about $1.50 more per day than unhealthy diets of processed foods, meats and refined grains.

The study was based on the most comprehensive examination to date comparing prices of healthy foods and diet patterns versus those that are less healthy. Researchers evaluated the differences in prices per serving and per 200 calories for particular types of foods, and prices per 2,000 calories for overall diet patterns. Prices per serving and per calorie were assessed because prices can vary depending on the unit comparison.

Researchers credit the low costs of unhealthy diets on food policies that focus on inexpensive and high-volume commodities that lead to “a complex network of farming, storage, transportation, processing, manufacturing and marketing capabilities that favor sales of highly processed food products for maximal industry profit.”

For the most part, it is easier to grab a sandwich for a quick meal on the run. I found you can buy vegetables, fruits and lean meats for lower prices if you check out the grocery ads, and I also began frequenting Aldi for an affordable selection of veggies, too.

After seeing an ad, I recently grabbed two watermelons at Fresh Thyme for and incredible $1.98 each. To my amazement, I left with a full cart of fresh vegetables and fruits that all were discounted.

Has the health industry finally realized that in order to eat better, we must consider the cost? Are studies finding we need to learn to eat healthier on a budget?

Healthline.com offers these clever ways to eat healthy foods on a budget:

• Plan your meals ahead.

• When you shop, stick to your grocery list and shop only on the outer part of the store to avoid the aisles with processed food.

• Buy whole foods such as cheese blocks to shred yourself, or cans of beans to smash.

• Stock up when there are sales, and compare ads.

• Replace meats with proteins such as legumes, canned tuna or eggs.

• Shop for produce that is in season.

• Pack your lunch

After discovering a fresh-food haven and combing through the ads, I found there is no excuse not to try to eat better, regardless of time constraints and trying to save money. I now grab a salad mix, cucumbers, peppers and a protein and throw together lunch at work. If I am on the run, I munch on veggies and try to wait until I can sit down for a meal.

In time, I hope to lose those extra pounds.

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