I just came across this great article compliments of CBS2 for those of us trying to be mindful of the money we spend. This is helpful for the wallet and our health.

Here’s an example of an inexpensive meal according to dietician Suzanne Farrell:

whole wheat pasta, garlic spinach, and cannellini beans will serve seven and only cost $7. In fact, she said you don’t have to go any further than the perimeter of your grocery store to find the 20 healthiest foods all under $1 per serving:

* Oats
* Eggs
* Kale
* Potatoes
* Apples
* Nuts
* Bananas
* Garbanzo beans
* Broccoli
* Watermelon
* Wild rice
* Beets
* Butternut squash
* Sardines
* Spinach
* Tofu
* Whole grain pasta
* Milk
* Pumpkin seeds
* Coffee

The list is made up of mostly plant-based foods, which are known to decrease rates of cancers and heart disease.

“Try to do plant-based two to three times a week,” Farrell said. “Fish try to do twice a week.”

And since none of the foods on the top 20 list are prepared or processed the key to eating healthier on a budget is investing a little more time in the kitchen.

And don’t worry if you don’t see many foods on the list that appeal to you. Dieticians suggest you simply look for foods you like in the same area of the grocery store where these items are stocked.

With the economy looking bleak, and food prices set to rise, is there a way to be mindful of your grocery spending, while still eating healthy and/or organic? Here are some tips and tricks…

1. Make a weekly menu and shop to it.

I can’t stress enough how helpful this is. Speaking from experience, I have found this to be the only way I can put nourishing meals on the table each evening. Usually on Friday or Saturday for about 20 minutes, I sit down with my cookbooks and compile a menu for the week. I outline 6 meals and write my corresponding shopping list. This way I buy exactly what I need for the week and don’t stray from my list in a moment of desperation or frustration.

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