Simple Food Swaps and Budgeting Tips

Eating well is the “science of creating health versus treating disease.”

Dr. Mark Hyman

Hi! I’ve always known the value of buying healthy food, but not without a tinge of disappointment due to the fact that we can’t avoid: eating well costs more. But recently, thanks to Dr. Mark Hyman, my perspective has begun to shift. Dr. Hyman says in considering the cost of avoiding eating well, “Every $1 we spend on [industrialized] food, we spend $3 in collateral damage to our health.” Keeping this simple 1:3 ratio in mind, I’d love to spend some more time diving into budgeting tips and food swaps with you!

First, it also helps to consider a little more closely the cost of avoiding eating well.

• From a medical standpoint, Dr. Casey Means states, “adults with obesity experience 100% higher annual medical care costs.”

• And at work, “adults with obesity are 1.4 times higher to be absent from work.”

A Few More Simple Budgeting Tips on a Clean Food Diet:

1. Buy frozen fruits and vegetables

   • They’re 50% cheaper and last 10 times as long!

2. Buy your staples in bulk

   • Yearly, you could save $300-$600.

3. Meal prep!

   • Find some yummy meals you can make for the week to avoid eating out. (Here’s a few I like!)

Swaps

1. Snacks: Try a healthier version of your fav (Ex: Your usual chips for pita chips)

   • According to Dr. Casey Means, over half of our calories come from processed foods that are engineered to make us more hungry and over-eat

2. Drinks: Water instead of your favorite sugary beverage

   • Working with what’s reasonable for you, swap out your current beverage for a glass of water

3. Grains: Try quinoa, lentils, or brown rice over white rice

   • Increase fiber and lower blood sugar

4. Processed Meats: Try fresh cut meat instead of spam, bacon, and deli meats

   • High intakes of processed meats increases diabetes rates by 35%

5. Fish: Wild Caught versus regular store-brand fish

   • Greatly reduce neurotoxic contaminants

6. Dairy: Try pasture-raised dairy instead

   • Increased anti-inflammatory benefits

All the best to you and your cooking endeavors!

Sarah