Dr. Michelle Sands, ND Metabolicmamma.com

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2 When it comes to eating clean, we know tight budgets can be a challenge. Especially when you are feeling the entire family. To help you eat well and stick to your food budget I put together my top tips and trick to make eating well while pinching pennies a little bit easier and more enjoyable. 1. Scratch-cook. Not everyone will have time to make everything from scratch (OK, the vast majority of us), but cooking at home can definitely stretch your food dollars, especially if you re strategic about shopping and minimizing food waste. Make as much as possible from scratch! It is the best way to watch sodium, sugar and fat content. It s cheaper to grow/buy fresh than it is to buy packaged, too! items. 2. Scout the sales. Shop the store perimeters buying only single ingredient If your local grocery store has weekly specials, sign up to receive their circular by . Every week, scan the flier for deals on produce, meats, fish, whole grains, dairy and pantry staples (i.e., canned or dried beans, herbs, spices, etc.), and plan your next few meals using those foods. Freeze any sale items that you will not be able to consume that week, or even better double up on your recipe ideas from using the sale items and freeze prepared meals to eat later. 3. Meal-plan. (and Snack Plan) Some people enjoy sitting down with a cup of coffee and spending a couple of hours meal-planning each week, but it really doesn t need to be a big to-do. Ten or fifteen minutes of scouting sales and jotting down meal ideas can be just as effective. One way of doing this might be to make sure each meal includes one source of protein, at least one vegetable (bonus points for adding veggies to breakfast) and a whole-grain or nutrient-rich starch, with fruit for a snack or dessert. A common mistake is not planning snacks. This is where well intentioned meal plans fall down. Without convenient grab and go snacks prepped in advance, it is easy to blow your diet (and your budget running to a drive through or convenience store.

3 4. Know how much you will need. Does your shopping list just say : broccoli, tuna, tomatoes, chicken breast, etc? If so, you could be throwing money away. Buying too much can lead to waste, while running out may sabotage your meal plan. The beauty of a meal plan is that it gives you a good idea of how much and what you need to buy at the grocery store. Before hitting up those grocery store specials, do a quick inventory of what you already have on hand. Don t forget to check the freezer and pantry for ingredients (like frozen veggies or spices) that you might be able to substitute in place of buying things you don t really need. When it comes to fresh produce, buy only what you ll be able to eat (or freeze) before it goes bad. Hit the store with a detailed list including the exact quantity you will need for all meals and snacks. 5. Buy in bulk. In some cases, you will want to break rule number four. Buying certain foods in bulk, particularly those that you eat several times per week, that have a long shelf life or that can easily be frozen. Buying in bulk can save significant money, especially at large grocers or wholesale stores. 6. Be-friend the freezer section. Shopping the freezer section can save you a bundle since it essentially eliminates the chance of spoilage and allows you to use only what you need. You can find high quality organic vegetables that are typically frozen at their peak of freshness, which could make them more nutritious than their fresh counterparts sitting on the produce department shelves. To maximize your food dollar in the freezer section, keep your eye on that grocery circular and stock up when frozen fruits, veggies, meats, poultry and fish go on sale. 7. Eat what s in season. Pay attention to the large bins of produce that greet you at the grocery store. They re often filled with in-season fruits and veggies that retailers are looking to unload for a deep discount. Buy extra and freeze them so you can enjoy them in the off-season too.

4 8. Frequent your local farmer s market. Farmer s markets can be a great way to get superfresh, in-season produce for less, because they cut out the middlemen who can take up to 92 of every food dollar spent. On the contrary, farmer s markets take only 6 from every dollar a farmer earns, allowing them to sell you their produce for less and actually make more money. Going to farmer s markets is a great way to get nutritious foods while on a budget. Plus you help the local farmers. Win-win! 9. Prep (and portion) in advance. Having a fridge stocked with nourishing foods that are ready to eat, or cook, can mean the difference between noshing on something nutritious and spending $20 plus on a fast food fix. Set aside some time after weekly grocery shopping to prepare whole foods in advance. Typically, I ll bake a butternut squash, some sweet potatoes and beets. Prewash lettuce, and store in bags with paper-toweling. Cook up some greens with lightly salted water, which is so simple and delicious. Weigh out one-ounce portions of nuts. Wash and cut up fruits and veggies for snacking, stir-frying, etc. Make a veg-heavy soup, and freeze some of it in individual portions. 10. Embrace batch-cooking. When you do have time to scratch-cook, think big batch and freezer-friendly meals. Batch-cooking will leave you with more (nutritious) food, more time and more money in your pocket. Set aside one day per week as your Prep day. Get the kids involved by having them help portion things like nuts, carrots, and grapes into individual baggies. Cook large batches of lean proteins and fresh (or frozen) vegetables. Prepare a couple starches such as rice, potatoes or lentils to round out the plates. Throughout the week you can mix and match or create new recipe creations in minutes using your pre-cooked ingredients.

5 Plus, when meals and snacks are pre-portioned, packing lunches in the morning is a breeze. And if you do make a recipe, double or triple it. Leftovers are a busy mom s and hungry family s best friend. There you go! Eating well does not need to break the bank. With better nutrition, your will have more energy, your children will have better focus, your marriage will have more passion and you will live happily ever after.(too much?) You get the point, but seriously, food is medicine- so most of that is true. Plus, don t forget about all that money you ll save! Hungry For More? Are you looking to completely revolutionize your health? Do you or a family member suffer from chronic pain, auto immune disease, behavioral issues, fatigue or the inability to lose weight? Or do you have a specific goal in mind lose 30 lbs, run a 10 k or improve your sleep? If you answered YES, I invite you to a FREE 30-Minute Health Strategy Session. In this phone consultation, I'll personally help you achieve your biggest health goals. Together we will.. Uncover hidden challenges that may be sabotaging your ability to live in the body of your dreams Create a crystal clear vision for your health and wellness that will help you enjoy life more fully and get your "spark" back Leave the session renewed, re-energized, and inspired to take action immediately so you can feel more beautiful, energetic, and confident than you have in years... to schedule your FREE 30-Minute Health Strategy Session