It is an unfortunate fact of life that many high nutrient, low fat, low calorie foods are expensive, while many nutrient free, calorie dense foods are cheap. This can make buying and cooking healthy foods for yourself and your family quite a challenge, particularly when the food budget is limited.

With some advance planning, however, it is still possible to create a week full of wonderful, nutritious meals, not matter how small your food budget. The key is to plan ahead, shop smart, and make the most out of the foods you buy.

Planning those meals

In today’s busy world, meal planning often means calling out for a pizza or hitting the drive through on the way home. This type of lifestyle has helped to fuel the epidemic of obesity the country has been experiencing. There is a better way, however. Simply taking a few minutes a week to plan your family’s meals can make a lot of difference, both in money saved and nutrition gained.

Advance meal planning is a must for any shopper on a budget. Writing down your meal plans, including the ingredients needed and expected preparation time, will help you plan what to buy and how to cook. For those with especially busy schedules, planning meals that can be cooked ahead of time and reheated is a huge time and money saver.

Fortunately, many healthy meals, such as vegetable casseroles, pasta dishes, meat dishes, seafood entrees, fruit salads, etc. are great as leftovers. It is easy to see how advance meal planning can save you time. Many working mothers, for instance, will make an entire week’s worth of meals on the weekend, then heat each day’s meals up as the week unfolds. This is a great strategy for creating a healthy and varied menu the whole family will love.

Hitting the grocery store

Now that you know what meals the coming week will bring, its time to hit the grocery store in search of the perfect and most healthy ingredients. Before you hit the grocery store, however, be sure to check the pantry. Keeping well stocked pantry, and restocking when staples such as canned vegetables and fruits go on sale, is the cornerstone of any healthy eating budget.

After you have gone through the pantry and noted the items you need to buy, it is time to check the sales flyers for your local grocery stores. Most major grocery store chains include sales flyers in the local newspaper, so be sure to check there for sales on the items you need for your meals.

Going to the grocery store armed with a shopping list is the best way to save both time and money. The grocery store contains many temptations, and most of them are both unhealthy and expensive. Sticking to the list is the best way to stay within your budget while providing yourself and your family with wholesome, nutritious food.

Don’t forget to include fresh fruits and vegetables on your shopping list. Keeping fresh fruits and veggies around for snacks is a great way to eat healthier.

Preparing the meal

After everything has been purchased, the pantry has been restocked, and fresh bowls of fruits and vegetables are arranged for snacking, it is time to start creating that meal on a budget. As we said before, making meals in bulk for later use during the week is a great strategy for working women, and for those who are pressed for time. Taking a few hours to mix the ingredients and prepare the food can save a lot of time in the long run.

Of course for those on a budget saving money is just as important as saving time. One of the most important ways to save money while still eating a healthy diet is to stock up on those essentials you always seem to run out of. Try keeping a notepad on the refrigerator or near the sink. Every time you run out of a certain food, write it on the notepad. You will probably notice a pattern emerging after a week or two. So the next time your local grocery store runs a special on one of those things you always need, but it in bulk and keep a good supply on hand.

Buying in bulk is a great way to save money on many different kinds of healthy foods. Many people automatically think that the local warehouse club store is the cheapest place to buy bulk items, but this is not often the case. The weekly specials at the local grocery store often beat those warehouse club prices, often by a large margin. So be sure to shop around and comparison shop often as you put together those healthy meals.

It is hard to beat fish and seafood for high protein and low fat. Fish has been shown in study after study to have a positive impact on health, and to lower the risk of heart disease and other diseases. In addition, fish is delicious and easy to prepare.

Many nutrition experts recommend eating fish at least once or twice every week. The most nutritious varieties of fish, and those that contain the greatest amounts of heart protecting omega-3 fatty acids, tend to be those that live in cold ocean waters. These varieties of fish include salmon and sardines.

The benefits of a fishy diet

Fish has long been thought to have a positive benefit on the heart. So far the results of clinical studies have been inconclusive, but research into the heart healthy effects of fish continues. No matter what the benefits, there is little doubt that fish is a healthy food, containing significant levels of protein and smaller amounts of fat and calories than other types of meat.

As a matter of fact, fish is one of the best sources of protein there is. Everyone needs protein for building muscles and repairing damaged body tissues. In addition, protein plays a vital role in the growth of nails and hair, in hormone production and in many other vital bodily processes.

In addition to fish, many other animal based products, such as meat, eggs, poultry and dairy products, contain significant amounts of protein. Plant based sources of protein exist as well, in nuts, beans and lentils, among others.

The key to getting sufficient protein in the diet is to balance the healthy effects of protein on the diet against the large amounts of fat and cholesterol that protein rich foods often contain. The combination of high protein and low fat is one of the things that makes a diet rich in fish so appealing.

With the exception of salmon, almost all commonly eaten varieties of fish are very low in fat, and even salmon contains lower levels of fat than many varieties of meats. In addition, fish is low in saturated fat, the type of fat that is most associated with heart disease and clogged arteries.

Fish is low in unsaturated fat because of the nature of where and how they live. Instead of storing energy in the form of saturated fat as land animals do, fish store their fat in the form of polyunsaturated oils. That adaptation allows their bodies to function normally in the cool oceans and streams where they swim. It also makes them a great choice for anyone seeking to cut levels of saturated fat in the diet.

For all these reasons, fish remains an important part of any low fat, heart healthy lifestyle. Substituting high fat, greasy foods like hamburgers and ribs is a great way to make a change for healthy living.

One note about fish and pollution, however. It is true that many fish caught in polluted waters contain high levels of mercury. While most commercially caught and grown fish is low in mercury, it is important for fisherman to limit their consumption of locally caught fish. Pregnant women are also advised to limit their intake of fish, due to the potential harm to the baby.

Fitting fish into your busy lifestyle

Many people avoid fish because they do not know how to prepare and cook it. While it is true that fish can present more of a challenge for the inexperienced, there are many recipes and cookbooks that make preparation easier. In addition, many packaged seafood products contain cooking tips and serving suggestions that take some of the mystery out of preparing a nutritious and delicious meal of fresh fish.

Even those who do not cook, however, can enjoy the many benefits of fish in the diet. There are a number of canned seafood products on the market, including canned salmon, sardines and the ever popular tuna. So there is no reason fish cannot fit into your healthy eating plan.

You may have about the importance of antioxidants in the diet, and their possible role in fighting a variety of illnesses, including some kinds of cancer, age related degeneration and heart disease.

You could also be forgiven for thinking that antioxidant vitamins are things that come in pills, powders and capsules. The marketing of antioxidant vitamin supplements, such as vitamin A, vitamin C and vitamin E, is intense and relentless. While vitamin supplements can be helpful, however, the majority of antioxidant vitamins should come from food, not from vitamin supplements.

It is important to understand how antioxidant vitamins work to protect the body from harm. Antioxidants work by combining with and neutralizing harmful elements known collectively as free radicals. Free radicals are produced naturally by the body, as a consequence of a number of natural bodily processes. Most of the time, the body is able to neutralize and eliminate these free radicals on its own.

However, stresses such as environmental pollution, a weakened immune system, UV radiation and alcohol consumption can lower the body’s ability to fight these free radicals.

Excessive free radicals in the human body can cause damage to the structure and function of the various organs and systems in the body. Recent studies have implicated free radicals in a number of diseases, including cancer and heart disease. In addition, free radicals are thought to play a significant role in the aging process.

It is estimated that foods contain some 4,000 different compounds that have antioxidant qualities. Since only a small number of these compounds have been identified, and a lesser amount yet have been synthesized, it is easy to see why it is so hard for vitamin supplements to replace a healthy diet. Healthy, antioxidant containing foods like fruits, vegetables and whole grains, contain a variety of micronutrients and trace elements in addition to the antioxidant vitamins that have been identified by science.

There are many major vitamins that have been found to have strong antioxidant qualities. Perhaps the most well known, and the most studied, of these antioxidant vitamins is vitamin C. Vitamin C, also known as ascorbic acid, is water soluble and is found in all the tissues and fluids of the body. Since vitamin C is not stored in the body, it is important that everyone’s diet contain plenty of vitamin C.

Good sources of vitamin C in the diet include citrus fruits like oranges and grapefruits, green peppers, broccoli, strawberries, cabbage and potatoes. Dark green leafy vegetables are also good sources of vitamin C.

Vitamin E is another popular member of the antioxidant family, and it is thought to play an important role in protecting the body from aging. Vitamin E may not be the cure all wonder that it was once thought to be, but it is still an important protector of the body.

Good sources of dietary vitamin E include nuts, seeds, wheat germ, whole grain breads, vegetable oil, fish oil and dark green leafy vegetables.

Beta carotene is also an important antioxidant vitamin, and it is important to a number of bodily processes. The role of beta carotene in the natural world is to protect the skins of yellow and orange vegetables and fruits from the damaging rays of the sun. It is believed that beta carotene plays the same sort of role in human nutrition. That is, beta carotene is thought to be important in protecting people from the damage caused by environmental pollution, UV rays, etc.

Beta carotene rich foods include yellow and orange vegetables and fruits such as carrots, yellow squash, sweet potatoes, cantaloupes, peaches and apricots. In addition, dark green leafy vegetables such as collard greens and broccoli, and fruits like tomatoes, also contain significant levels of beta carotene.

Selenium is an important mineral thought to share many traits with antioxidants. Selenium in particular has been studied for its ability to prevent and reverse cell damage. Scientists continue to focus on this cell protecting ability as a possible cancer fighter.

Selenium is one good example of why it is important to get the nutrients you need from food, not from vitamin supplements. High levels of selenium can be toxic, so supplementation is not recommended. Foods high in selenium, such as fish, shellfish, red meat, poultry, eggs, garlic and whole grains, however, are recommended. In addition to these sources of selenium, fruits and vegetables that are grown in selenium rich soils are also good sources of this important mineral.

Lately it would seem that fats and carbohydrates have both gotten a bad rap. First it was fat that was the culprit in all dietary ills, and low fat diets were all the rage. Then the two switched places, with carbohydrates being the bad guys and fat reigning supreme.

As with most extremes, the truth lies somewhere in the middle. There is no such thing as a bad food, only bad dietary choices. While some foods are naturally better for you than others, there is no reason that all foods cannot be enjoyed in moderation. After all, the most successful diet is not one that you can follow for a day, a week or even a year. On the contrary, the only successful diet and nutrition program is one that you will be able to follow for a lifetime.

Both fats and carbohydrates play an important role in nutrition, and both are important to a healthy diet. It would be impossible and unwise to eliminate all fat from the diet, since fat is important for the production of energy, and for carrying valuable fat soluble vitamins like vitamin D, vitamin E and vitamin K, throughout the body. In addition, fat plays a vital role in regulating various bodily functions.

Even though some fat is essential to a healthy body, too much fat can be harmful. Excessive levels of dietary fats have been implicated in heart disease, stroke, high cholesterol levels and even some cancers. Most nutritionists recommend limiting daily fat intake to less than 20% of calories, although taking that level lower than 10% is not recommended.

Of course not all fats are created equal, and some fats are more harmful than others. Saturated fats and trans fats are generally understood to be more harmful in the diet than polyunsaturated and monounsaturated fats. These lighter fats, like canola oil and olive oil, should form the basis of cooking a healthier diet.

Keeping saturated fats and trans fats to a minimum is important to a healthy diet. Trans fats, which are solid at room temperature, are most often found in highly processed foods like cookies, cakes and other baked goods. In addition, trans fats are often found in fried foods and in salty snacks like potato chips. While these foods are fine in moderation, it is best to avoid large quantities of such snacks.

One additional word here about good fats – yes there are such things, and one of the most powerful of these are the so called omega-3 fatty acids. These fats are most often found in fish, and they have shown great promise in preventing and even reversing heart disease and high cholesterol levels.

When limiting your daily intake of fat and cholesterol, it is good to have an understanding of nutritional labels. These government mandated labels can be a huge help to those who take the time to read and understand them. Not only do nutritional labels provide valuable information on calories, fat content and sodium, but they provide valuable information about the most important vitamins and minerals as well.

Like fats, carbohydrates are found in a variety of different foods, some healthier than other. For instance, both Twinkies and whole wheat bread are sources of carbohydrates, but while one can form the basis of a healthy diet, the other is best used as an occasional snack.

In addition to cereals and breads, carbohydrates are also present in fruits and vegetables and in milk and other dairy products. Carbohydrates and fats are both important to a healthy, varied diet.

As with many products, less is often more when it comes to choosing foods rich in carbohydrates. For instance, less refined whole grain bread is generally more nutritious than white bread which has gone through a greater amount of refining. That is because the refining process tends to reduce nutrient content over time.

Of course, there are some elements in the diet that should be limited. Two of these elements are sugar and salt. Most Americans consume too much salt and sugar, and this has led to epidemics of obesity, diabetes, heart disease and other ills. Limiting sugar and salt, while choosing good fats and unrefined carbohydrates, is a great way to maximize the nutritional value of the foods you eat.

One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.

Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.

Your key to healthy eating

The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance. It does mean, however, limiting yourself to one piece. A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.

The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known macronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of micronutrients. Though present in extremely tiny amounts, they are vitally important to good health. That is why a healthy, varied diet is so important.

In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.

Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.

There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.

Choosing the best foods

Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories. It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.

One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.