Healthy eating on a budget: three smart practices

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Eating healthier doesn't always mean paying more for food. While it's true that things like fresh organic produce and whole grains tend to cost more than packaged meals, it is possible to create a balanced, healthy, diet plan without spending too much. It's all about cutting back on unnecessary food expenditures and making your healthy ingredients go far.

If you want to eat healthy without draining your bank account, here are three smart practices to keep in mind.

Center your diet around vegetables: According to Health Canada, adults between 19 and 50 need about eight servings of vegetables and fruits per day, while meat intake should be limited to two servings per day for women and three for men. In the U.S. and Canada, most people who closely examine their dietary habits would find themselves to be off target in both of these categories. Many people have meat with every meal, and vegetables are often relegated to side-dish status.

For a healthy diet plan, this balance needs to go in the other direction. Since even fresh organic produce is typically cheaper than meat, you can cut costs by flipping these priorities. Vegetables and whole grain products should be thought of as the focal points of all meals, while meat and dairy should be thought of as supplemental.

Contrary to widespread belief, it is possible to get your full supply of protein without relying upon meat. The U.S. Department of Agriculture reminds us that our "protein needs can easily be met by eating a variety of plant-based foods." Although most vegetables don't have bulk protein, you can get all the protein you need by having a balanced diet that incorporates beans, nuts, and a variety of vegetables.

Cut out unnecessary foods and beverages: Part of cutting food expenditures is simply eating less. Focus on healthy foods, and cut out unnecessary snacking and beverage consumption. For example, a University of North Carolina study found that soft drink consumption accounts for almost 10 percent of the average young adult's daily calorie intake, which amounts to an average of 1 to 3 sodas daily. Just by cutting out these beverages, which provide no nutritional value, you can lower your daily calorie intake by 10 percent while saving money.

Meanwhile, many people would benefit from cutting back on snacking. There's nothing wrong with feeling a little hungry during the late-afternoon hours. By not giving into the temptation to snack, you'll save both money and calories, and your dinner will be that much more fulfilling. In any case, there are cheap and healthy snacking options such as vegetables or nuts. Baby carrots are a perennial favorite among health-conscious snackers.

Cook at home: Restaurant meals, even at health-food restaurants, are typically larger and more caloric than meals cooked at home. Even when calorie counts are posted in restaurants, the information is often deceptive with regard to portion sizes and side dishes. Restaurant food is often drowned in condiments and salt, and the portion sizes are typically larger than what you would make for yourself at home. There's a reason why we feel so full after a restaurant meal.

Even if you're not an accomplished cook, taking an interest in cooking is one of the best ways to benefit both your health and your wallet. Home-cooked meals, even when made with high-quality produce, are cheaper than non-fastfood restaurant meals. And while home-cooked meals may not be as cheap as frozen meals from the supermarket, they are fresh, which means their nutrients are intact and they are not filled with preservatives.