One Simple Thing: Eat Well on a Shoestring Budget

When embarking on a mission to eat healthier foods, the first complaint I usually hear is about how much it's going to cost. Does healthy food cost more? Not if you choose the right things and know how to spot a nutritional bargain when you see one. Here are some of the best nutritional bargains for your hard-earned buck:

• Chunk Light Tuna in Water  Canned tuna fish is packed with protein and extremely convenient for meals on the go. For even more convenience opt for pouches. A 4 oz. serving can easily be found for under $2 and pack a healthy 22 grams of protein. It is extremely versatile, and therefore the options for serving it are endless… serve it over a salad, in a sandwich, and make your tuna salad the way you like it but be sure you add chopped veggies for a little extra crunch. You do need to be careful about overdoing it due to mercury levels, but keep in mind canned light tuna has about a third of the mercury of canned white/albacore  
• Greek Yogurt  Low or no-fat greek yogurt is a nutrition and protein powerhouse, with about twice as much protein as the typical low-fat yogurt you may be used to. Greek yogurt can be a great standalone snack, or mix it up and by sprinkling in some fruit or granola. It also makes a great base for smoothies or as a low-fat substitution for milk or sour cream in recipes. You’ll notice the price is tad higher than regular yogurt, but also consider you’d need 2 or 3 of the of the regular low-fat yogurts (and many more calories) to get the protein found in just one serving of 0 percent greek yogurt.
• Chicken Breast  Did you know that here in Georgia, an average of 24 million pounds of chicken is produced an on any given day? The good news about all that chicken so close by is that you’ll find it on sale at your local grocery store often for as little as $1.99 a pound. That’s less than a dollar per serving, given that an ounce of chicken breast has about 9 grams of lean protein.
• Egg Whites Boasting 4 grams of fat-free protein and costing a little over a dime, a large egg white is a nutritional and economical bargain. Don’t feel wasteful about tossing the yolks out… you’re only missing out on all that cholesterol and fat. But if you prefer the taste, use one whole egg with three whites. 
• Locally Grown Fruits and Vegetables in Season Check out the Georgia Organics Local Food Guide (page 7)to see what is grown locally and in what season.Not only will it taste better, you’ll find you spend less on it. On Saturdays, plan a visit our local Farmers Markets in Alpharetta and Milton to taste delicious produce grown by your neighbors.
• Fresh Herbs Grown in Your Own Backyard Buying herbs at the grocery store can really break the bank if you’re not careful! Starting your own herb garden is easy and economical.
• Smoothies  Smoothies are one of my favorite go-to’s for a no-brainer meal that I can take with me on the go. Base your smoothies on a lean protein like protein powder or greek yogurt, and then add frozen fruit or a little nut butter to mix it up a little. The possibilities are endless and if you do it right it can be a great meal replacement for as little as $2!

Elaina Smith is the owner of Studio One to One, a personal training studio offering customized fitness solutions in Milton. For more information, visit www.studio-onetoone.com or call (678) 367-3619.