Eat Right for Your Budget by Nadine Cartwright-Lowe (Dr. Na)

Many people believe that in order to eat the healthiest foods they must spend large amounts of money.  It is true; healthy foods can be very expensive.  However, you can consume very healthy foods with a very small budget.  In fact, if you have enough knowledge, you can even eat healthy foods for free. 

As you read this, you can probably name the foods which are cheap and also unhealthy.  You probably can also name foods which are relatively inexpensive and very healthy.  Fresh vegetables such as cabbage and carrots are very inexpensive and can be prepared in a variety of ways to suit your palate.  Dried beans are very nutritious and inexpensive.  (They are also easily grown).  There are many different varieties of beans which may be prepared in a wide variety of ways.  There are numerous delicious recipes available for creating appetizers, entrees and even desserts using beans. 

Many people fish as an inexpensive way to obtain a healthy meal.  Still others who have extensive knowledge of plants are able to forage for healthy meals.  These “foragers”are people who are able to find the ingredients to prepare anything from field green salad, to steamed vegetables, wild leeks, or wild oyster plants.  All of these foraged vegetables are very healthy.  But you may not have time or the inclination to forage for food.  You can also consider growing your own vegetable garden.  This may take some doing as well.  But if you have a small plot of land, an area in a community garden or box planters or containers, you can grow your own vegetables.  For example, you can grow perennial plants such as asparagus.  This vegetable is very expensive if you purchase it in the market, but you can enjoy them all spring if you grow them yourself.  

If you are always on the go, you may be inclined to choose pre-prepared meals, “fast food” or easy-to-prepare boxed foods.  Consider preparing healthy meals, but in larger volumes; freeze them if you are able, and this will save you time and still allow you to eat a nutritious meal even when you are in a rush. 

In terms of your budget, you may even find that you save money by eating healthier foods.  Healthy foods are richer in fiber, vitamins and minerals.  You tend to eat less when you eat healthier foods.  In effect, by saving, you may be able to splurge on the more expensive “health foods” (or what I prefer to refer to as food in its most natural and healthy state).

Let’s do the math!  Consider dinner for a family of five (Of course, prices may vary.):

FFAST FOOD BUDGET MENU FOR 5             LOW-COST DINNER FOR 5 

8 Burgers $8.00                                             Head of Cabbage                                                                                             $1.20 (1-2 meals) 

5 Fries      $5.00                                             Bag of Carrots                                                                                                 $1.00 (2-3 meals)  

                                                                       Bag of Beans                                                                                                   $1.30 (2-3 meals) 

                                                                      Boneless Chicken                                                                                            (Fresh,  Frozen, 6 pieces)  $7.00

Totals:    $13.00                                             $10.50 

As demonstrated above, you actually save by purchasing healthy food, and even have food left over for additional meals. This approach is healthy for you and healthy for your budget. 

Dr. Nadine Cartwright-Lowe is the founder, lead health coach and lifestyle advisor at Personal Lifestyle Advisors:  (www.personallifestyleadvisors.com). Offices in Woodbridge: (203) 387-1574 and Greenwich: (203) 542-7288, Manhattan: (212) 829-4341. 

Dr. Cartwright-Lowe received a B.A. in Biology from Brown University and a M.D. from The Warren Alpert Medical School of Brown University.  She participated in medical research in biomechanics and orthopedics for Harvard Medical School and Massachusetts Institute of Technology, and completed specialty training in internal medicine at St. Vincent's Medical Center/Yale University School of Medicine.  She is the lead medical school admissions advisor at  Medical School Admissions Advisors (www.medschooladmissionsadvisors.com).   She is also involved in assisting medical students and graduates in medical internships and residency placements:  Residency Admissions Advisors (www.residencyadmissionsadvisors.com). 

Dr. Cartwright-Lowe’s medical, clinical and educational experiences are quite extensive.  She is a former staff physician at the Connecticut Veteran Affairs Healthcare System and St. Vincent’s Medical Center’s Immediate Health Care, former assistant professor at University of Connecticut School of Medicine, former Medical Director of School Sister of Notre Dame-Lourdes Health Care, former staff physician at Gaylord Hospital, president and founder of Center for Personal Health, P.C. a complementary, alternative and internal medicine practice which emphasized health through prevention, healthy diet, exercise, natural practices, and health education.