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5 Tips For Eating Healthy On A Budget

Clean eating and maintaining a healthy diet has been associated with emptying your bank account at the grocery store. Whole Foods Market may be responsible for this mindset, but we want you to move away from this notion because it is quite simple to eat healthy on a budget. In fact, you may even find that you save money when you focus on plant-based foods.


Why Should You Eat Healthy?

A lot of people have the desire to eat healthy, but they can’t seem to follow through with that diet for whatever reason. When people eat unhealthy foods, energy levels tend to deplete, the immune system weakens, and weight gain happens over time. Not only does focusing on healthy foods reduce your risk of diabetes, obesity, and heart disease, but it can also increase productivity, boost energy levels, and save you money, both on groceries and on healthcare costs in the long run.


Where Do You Start?

Eating healthy starts at the grocery store. Shop the perimeter of the grocery store and avoid the middle aisles because that’s where the processed foods, pre-packaged meals, frozen foods, and unhealthy snacks are. If you have to go to a middle aisle, choose the one with lentils, whole grains, and organic foods. Stock up on healthy foods so that you don’t have to eat out. You’ll spend more money eating healthy food at restaurants than preparing meals at home.


Know When You Don’t Need Organic:

You don’t have to buy organic produce in order to eat healthily. Chemical use is limited for certain commercially grown produce, but we advise buying organic when it comes to “The Dirty Dozen” list. The produce items on that list tested positive for 47 or more different chemicals, so we advise buying organic when purchasing:

  • Celery
  • Peaches
  • Sweet bell peppers
  • Cherries
  • Lettuce
  • Nectarines
  • Spinach, kale, and collard greens
  • Apples
  • Domestic blueberries
  • Potatoes
  • Imported grapes
  • Strawberries


Stop Buying Junk Food:

The amount you spend on packaged snacks, frozen meals, processed foods, and sodas would surprise you. Buying all of those food items is essentially pointless because they contain unhealthy ingredients and very little nutrition. You are better off purchasing quality whole foods, which are less expensive and more nutritious.


Shop For Seasonal Produce:

Due to mass production and genetically modified organisms, many produce items are available throughout the year. You may notice that apples cost extra during the spring, or asparagus is quite expensive in the fall. This is because they have to be imported to get to your local grocery store, and you pay for a portion of that cost. Apples are cheaper in fall because that their season. For example, citrus varieties are more affordable in winter, while stone fruit (peaches, apricots, plums, and nectarines) are more affordable in summer.


Pack Your Lunch:

If you eat out regularly, you can spend up to $100 or more in a workweek on lunch alone. Health food restaurants tend to be pricier as well. Additionally, you will be less tempted to make unhealthy food decisions when you bring your own lunch. This can take practice and a little meal prep work, but it pays off, both for your health and your bank account, in the long run.


Frozen Fruit Is A-Okay:

When purchasing frozen fruit, make sure that the fruits in the bag are the only ingredients listed. Companies sometimes add sugars or other ingredients during processing, so be on the lookout! Frozen fruit is great for making smoothies, which should become regular meal replacements in your quest to become healthier. One more thing, if you purchase fresh fruit from the grocery store and you see that it may go bad before you use it, cut it up, put it in an airtight bag or container, and store it in the freezer for smoothies. That will help to limit your food waste.







Related Questions

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    Q: Thank you for always answering my questions. I have about two more. Okay, I'm currently living overseas where I'm limited on raw fresh foods (vegetables and fruits). I want to do the detox but I'm concerned that I won't have everything as far as raw food to be successful. I have access to basics (apples, oranges, bananas, tomatoes, avocados, melons, lettuce, cabbage, bean spouts, carrots, celery, peppers, green beans, peas, bagged nuts,) but nothing exotic by any means. Then I was told to safely eat some of the food in the local economy that we should wash it with a 5% bleach solution (is that safe...and if on the detox I'm thinking that would be a no go). Two questions?Given the mentioned availability of raw foods could I be able to successfully complete the detox (I don't have an issue with eating the same things over and over again) and two what can I do to clean local produce so that its safe for consumption? Apparently part of the issue is that they use human feces to fertilize. Thank you for your time and I look forward to your response


    Yes, it seems you have enough raw food available to you to complete the cleanse.

    In order to clean local produce, rinse thoroughly with apple cider vinegar to "disinfect" it. If apple cider vinegar is unavailable, just use water.

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    Q: What Are Some Natural Sweet Treats (Junk Foods) I can Consume? Under free will you can consume what you like, but healthier products are best. You will find plenty of "healthier" snack, treat, and junk foods at good health food stores such as Whole Foods Market, PCC Natural Food Stores, Erewhon, Trader Joes, Natural Grocers, New Frontiers, etc. Just make sure to abstain from salt, sugar, and other harmful chemicals in the products you buy. We list many companies of alternative foods and products (and their website addresses) in our ALTERNATIVE DIET AND LIFESTYLES MANUAL.



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    Q: I would like to know what herbs you advise I should take for: healthy skin/even skin tone, hair growth and weight loss. I am pregnant at the moment but I would like to use herbs in approx 10 weeks. I am from England, I'm A 25 year old black woman who is beginning to take my health seriously! what foods do you advise I take out of my diet?


    Please read our "PRE-NATAL HEALTH" article for the answers you desire! This is a common inquiry for us so we created an article on the subject matter.

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    Q: Fresh fruit is mentioned in the full body cleanse literature, but I didn't see anything about frozen fruit. Can I use frozen fruit during the fbc?

    A: We don't recommend consuming foods that are frozen or canned. Consuming fresh foods is always best as you're only consuming foods that are alive and provide your body with a benefit.  There's no way of knowing the quality or state of the foods before its frozen or canned.

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    Q: I am on my 3rd day of the fully body cleansing. I am definitely doing this to lose weight. I am a 52 year old, black, Christian, wife, mother to 21 and 14 year old girls, legal secretary who is 450 lbs. I am to the point now where if I don't do this I'm going to be housebound. I can barely move some days that is why I started this because I feel so unhealthy. I have a question about the nuts. I got all gun-ho and ordered $135.00 worth of organic nuts from nuts.com. I got raisins, pumpkin seeds, sunflower seeds, almonds, walnuts, pecans, pistachios and cashews and mixed them all up together (well I purchased 2 lbs of each but I only mixed up 1 lb of each together). Anyway, I was reading about how much calories are in nuts. Should I not pay attention to that because I was consuming a lot of calories in the first place or do I have to watch how many nuts I eat? I have put some nuts in a sandwich bags and basically filled it up and that is supposed to be my nuts ration for the day. I am also eating fruits and vegetables. So far the fruit have been grapes, grapefruit, red apples, pears, green apples and bananas. The vegetables have all been in a salad: tomatoes, celery spinach leaves, carrots, mixed in balsamic vinaigrette. I only ate the salad Monday night all the other times I have just eaten the fruit and nuts. I am also consuming approximately 75-100 oz of water. Sorry I’m long winded I just wanted you to get the entire picture.


    Thanks for the question, I can definitely help you.


    I am currently writing an eBook for www.dherbs.com called "Losing weight the healthy way." I have been a weight loss counselor for many years. I am also a health coach, personal trainer, bodymind nutritionist, and a vegan lifestyle coach. 


    When it comes to weight loss most programs want you to lose weight to get healthy. My mindset is to get healthy and lose weight. 


    In my health/fitness/nutrition coaching program www.theveganeffect.com I use a lowfat/high carb/ high raw/ nutrient dense/ high alkaline diet to achieve long term weight loss success. So far I am 100 percent in getting clients long lasting weight loss. If you are interested in my program please fill out the health history form on the side of the web page. We could have a free 1 hour initial consultation over skype to see how I can best help you.


    Nuts are best kept to a minimum if you use them at all. Nuts are extremely high in fat and have the opposite omega 3- omega 6 ratio that is optimal for health. Seeds are best as far as ratios are concerned. Also nuts are truly easy to over eat and cause your nutrient ratios to be off.


    A healthy vegan diet is a high raw fruitarian diet. 


    Breakfast: green smoothie. (500-1000 calories of fruits blended with a handful of greens and water)

    Bridge: Dates and strawberries (500 calories) 

    Lunch: Salad with low sugar fruits (cucumber, tomato, squash, bell peppers) topped with fruit, beans, psuedo grains, 

    Bridge: 2-3 apples

    Dinner: Raw wraps (collard greens) with low sugar fruit and tahini

    Snack: Sorbet


    Hope this helps

    Gary Gibson HHC CPT BMI VLC

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    Q: I have a limited budget. What is the best project to lose weight and to stop junk food cravings? Thanks for your help


    I'm going to be honest with you: you can't have a poverty consciousness when it's time to heal. There is no cheap way! You must pay to play and stay in this world. You should save up the $127.50 so as to give your body what it needs theFULL BODY DETOX. If you had to take anything as an individual formula, I'd say purchase the BOWEL MOVER.

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    Q: Hi, I'm a 36 year old African/American woman with 4 children whose been trying to lose weight off and on for the past 16 years. I lose the weight but then I gain it right back after I go off of my diet. I know that I need a good body/colon cleanse, but what I need to learn how to do is to eat the right food's to keep my body healthy. I've been conditioned to eat the foods that I do eat, I need to know how do I go about "de-programming" myself from the bad food's and program myself to want and crave the healthy one's? I'm open to any suggestion's you have, even using crystals and meditation. Thank you.


    Time is limited here in "Ask the Herbalist" so I humbly request you consider a full length health consultation. However, I can tell you that you'd greatly benefit from a FULL BODY DETOX Cleanse.

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    Q: I am very interested in Dherbs herbal formulas - they appear to be high quality, good formulas. I have a question for you. I eat a vegan diet, about 50% raw foods (sometimes more), get regular exercise, and love to spend time in nature. I am a generally healthy person who rarely gets sick. I have healed myself from asthma and allergies and other ailments by living a healthy lifestyle and using herbs and energy work. However, I do still suffer from cramping during my period (probably endometriosis) and from cervical dysphasia due to HPV. I would love to get these cleared up, too! What do you recommend in terms of your herbal formulas? For example, should I do the whole body detox first, then start in with the ailment specific recommendations, or start everything all at once? Any advice you could give me would be greatly appreciate.


    We would recommend that you first start out with the Full Body Cleanse, followed by the Anti-Viral Kit, followed by the Female Cleanse. These should help you to clear up those unwanted reproductive ailments and provide essential nutrients for female health.

    After this series of cleansing, we also recommend the the following supplements in order to to stay on the path towards whole body wellness.

    Menstrual Cycle Formula
    Female Hormonal Formula
    Female Health Tea
    Anti-Viral Formula

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    Q: What are some tips and healthy foods and supplements for pregnant women? and what are good exercises that are simple? (I just want a healthy, beautiful baby)


    Please consult our free article entitled â€PRE-NATAL HEALTHâ€as well as our â€HERBAL CHART†on our home page.

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    Q: I read the food chart for the FULL BODY DETOX. Is it ok to eat the cream of wheat while detoxing? I'm confused because on the food chart it mentioned alot of different foods, but it tell you the best thing to do is a all raw food diet such as salads and fruit, smoothies... I also plan to do the ANTI-VIRAL CLEANSE AND REGIMEN right after the FULL BODY DETOX and that requires a all raw food diet as well. So that means 2 months of strictly raw foods right? :( Its tough but I am determined too get rid of this hsv1 & hsv 2


    I suggest you read the article â€WHAT IS RAW FOODS†as it will help you to understand what to eat and what not to eat on the FULL BODY DETOX. Yes, all raw foods for 2 months (to the best of your ability, Beloved). YOU CAN DO IT, BELOVED! Did you read our "GENITAL HERPES" article?

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    Q: I am thinking about purchasing your Full Body Cleanse program, but I am concerned about one thing... too much weight lost. I am already thin, and do not want to fade away as I think three weeks on nothing but raw fruits and veggies may leave me looking sick. What is your suggestion? Are there any foods high in protein I can eat while cleansing? Also, thank you so much for your wisdom and insight. I listen to you on Blake Radio, and one of the reasons why I am buying your product is because you speak with so much passion. There are a lot of cleaning products out there, and to be perfectly honest, I have been so overwhelmed by the products out there that I ended up not buying anything. At any rate, thank you for your time and let please let me know if you have any suggestions on keeping up my weight while I cleanse.


    If you are concerned about getting enough food while maintaining a raw foods diet over a 20-day period, make sure you are consuming plenty of healthy fats to keep you full and satiated. Avocado, Coconut Cream or Oil, Raw Nuts, Raw Seeds, are great sources of nutrients and healthy fats that will keep you from losing weight.

    To get the protein you need, you can try making a smoothie with Vegan Protein Powder.

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    Q: I saw your website and I'm very interested in buying the pills from your website, but I'd like to know if it's similar to the Martha's Vineyard diet. I tried to do it, but I felt very weak and hungry. I didn't do it for more than 1 day. I would like to know if in your diet, I would be allowed to eat anything or if is just liquid also. If you could, please send me a basic manual for a regular day besides the pills. I'm really interested in buying it, but I don't want to spend this money and not be able to finish the diet. I need lots of energy for my regular days. I'm a very active person. I can't feel sick, weak or dizzy during the day! Please help me!!! I hope to hear from you guys soon.


    No, our Full Body Detox is not similar to the Martha's Vineyard diet as you can eat RAW FOODS during our detox. Our kit and regimen comes with everything you need including the diet plan and regimen. It's very complete! Very unique! THE BEST!

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    Q: Could you please supply me with a number of different foods that are OK to eat or a good place to shop for reasonable foods while on the Full Body Detox? I am waiting for my shipment to come and I'm not exactly sure what foods I should be eating?



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    Q: I have incorporated fish into my diet because I have been craving. Is moderation okay.... meaning my fruits for breakfast a regular lunch with salad and a salad for dinner okay to pretty much moderate other foods? It is challenging for me to become a vegan. Do you have any suggestions on how to still eat healthy to maintain an alkalized body with certain foods with moderation that are not raw? I still drink my green veggies at least twice a day. I am praying that my results will be negative.



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    Q: When looking at the Food Combining Chart I was wondering if smoothies are not a violation of all of the "recommendations." If it is suggested that certain items not be combined, how can smoothies actually be "healthy" to our bodies aside from the absolute nutrition they provide? Although I make them all the time, are we not potentially setting ourselves up for trouble? Just wondering. Thanks in advance for your expertise.


    Hi! Thanks for the question.

    The food combining chart is a suggestion for "optimal" digestion. It suggests we should eat mono meals optimally. This is often impossible and there is no evidence scientifically for this method. I am not sure how it would be studied anyway.

    It is considered best to try to adhere to the rules to the best of your ability. However, mixing fruits and veggies as in a green smoothie is absolutely fine. The benefits of the nutrition you receive will out weigh any digestive disturbance that may occur. Feel safe to have green smoothies in your diet and cleanse.

    Hope this answers your question,

    Gary Gibson HHC CPT BMI VLCE

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    Q: For the last 2 weeks, I've been eating only raw foods. My daily intake mainly consist of snow beans, green beans (string beans), kale, carrots, a small amount butter and crackers, bananas, apples, pears, lettuce, tomatoes, dates, spinach and filtered water. My question is: Am I getting the required nutrients and how would I know if I were not and specifically, how would I know what nutrient was missing. I also take the MALE HORMONAL FORMULA and JACKRABBIT FORMULA (regardless of whether I intend to engage in sexual activity).



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    Q: Hello I am currently on the full body detox and I have a question for you. How do you feel about organic chicken from a credited organic food store? I was wondering if eating organic steamed chicken was ok and whats your take on almond milk.


    Thanks for the question.

    Animal products are not part of the detox program. The detox protocol is a raw food detox as well. Most if not all food should be consumed raw. Organic meat is a double edged sword. On one hand you have an animal pumped full of anti biotics and on the other hand you have an animal refused antibiotics if they are sick. Which they routinely are being that they are crammed in sheds. The amount of land required by the USDA to be considered free range is the size of a sheet of printer paper. Birds kept in such close quarters communicate diseases fast. I do not recommend any animal products when on a detox. 

    The main issue with detoxing is lessening the workload of the livers and kidneys so they can clean house. Animal protien is acidic to the body and forces the body to work overtime digesting the excess protein. 

    Almond milk is fine if you make it yourself. Its really not that hard to do if you have a good blender. If you can't blend it yourself you can buy it from the store but remember that it's pasteurized and probably has added sugars which you want to avoid.

    Here is a quick web resource but I am sure you could find others



    Hope that answers your questions,

    Gary Gibson HHC CPT BMI VLC

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    Q: For starters I have been doing a lot of reading and coming into contact with folks who speak about live foods and how it can cure certain aliments. I have been dealing with type two diabetes for 7 years now. To top that off, I have been recently diagnosed with Type two herpes. What the hell? The internet has a lot of information on it, most of it conflicts with the info from your site. I would like to know what the relationship is between this site and Dr. Sebi's site which I have found to be in accord? I would like to know what live and electric foods are and where I can purchase them? I have recently decided to pursue a career as an FBI agent. I am completing my degree this December, after which I can apply for a position. I fear that the Diabetes is the only health concern that could keep me from reaching this goal. I fear that type two herpes could if it has not done so already cost me more than I am willing to give. I need and desire help with these two issues to return my life and body to a healthy state. Can you folks assist me with these questions? Can you provide me with affordable real solutions? I am listening because I can not do this alone.


    Dherbs.Com has no relationship with Dr. Sebi and his Fig Tree brand of herbs.

    Read our article What is Raw Foods on our site under Articles for more information on raw foods.

    For Diabetes, give our Pancreas Kit and Regimen a try. Diabetes is a pancreas disorder! Read our DIABETES article.

    For genital herpes, give our Full Body Cleanse and Anti-Viral Kit and Regimen a try. Also, read our GENITAL HERPES article.


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    Q: Do you believe that one should eat 3 meals a day or 6 small meals a day? Sometimes I don't feel like eating 3 meals. Back in the day people would fast longer than 15 days and were healthy.



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    Q: I notice that my 5 year old son as a cavity, and also his teeth are of a grayish color. He does not eat a lot of sweets, and artificial foods. I try to eat food that is organic, lots of fruits and vegetables. My concern is that, he is not getting enough vitamins, protein, and calcium. Is there of particular diet that you would recommend for my child?


    To make sure your child is getting enough nutrients, give the child Dherbs.com Children's Nutritive Formula 9, Calcium Extract, and Moringa Seed Extract. (Read our article on Moringa in the articles section of our site).


    Product Links:
    Children's Calcium Extract
    Children's Iodine Extract
    Moringa Seed Extract