Saving Dollars While Eating with Diabetes

It costs about $1.50 more per day to eat healthy food versus less healthy foods, according to research at the Harvard School of Public Health. And with the American Diabetes Association reporting that the average person with diabetes is already spending about $7,900 on medical expenses per year, those extra dollars can add up quickly.

Luckily, there are ways to decrease your food expenses.

Spend slyly

First and foremost, eat meals made by you. That’s right! Set aside Sunday or one day each week to meal plan. To make this process easier, read the circulars and cut coupons first. Then, start your meal planning around what’s on sale. Remember, frozen vegetables and fruits are just as healthy—and may even have more vitamins—than fresh or canned goods. Use a weekly meal planner similar to the one found on the dlife app, and choose recipes that share the same ingredients so there will be less food waste and more dollars spared.

Before heading out the door, get updated on the infamous organic questions. Refer to the Environmental Working Group’s Dirty Dozen and Clean Fifteen. Print out the two lists and bring them with you to the grocery store. Purchase organic versions of fruit and vegetables on the Dirty Dozen list. Save your dollars by buying conventional produce listed on the Clean Fifteen list.

Shop the shops

Next, food shop at multiple stores. Yes, that’s right. Look for the best prices. You can purchase healthier brands offering organic packaged goods and/or natural, no-added-sugar foods at big chains like Costco and Target. You can even use your reward card at chains like Duane Reade to buy foods on sale, such as Greek Yogurts, for as little as $1. Buy shelf-stable foods weekly but produce twice a week to prevent spoilage. This saves mucho dollars by decreasing food waste!

Staple swaps

Finally, swap some of your staple foods for healthier and cheaper versions.

• Swap packaged cereals for store-brand oatmeal
• Swap sugar replacers and diet products for real, unprocessed foods
• Swap canned and even fresh foods for frozen vegetables and fruits
• Swap canned beans with added salt for dry beans
• Swap calorie beverages for water. It’s free!

With the above cost-cutting solutions, you can easily save more than $1.50 a day while eating healthier, less processed foods. After a few weeks, you will have a routine and will know where to get the bargains. Voilà—healthy savings!

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