Five Foods You Can Swap This Week For Better Health Without Breaking the Bank

Eating healthy doesn't have to be crazy expensive. Find out what foods you can start swapping this week to be on your way to better health!

It can be overwhelming when you make a decision to start eating healthier with all of the labels out there: organic, GMO free, cage free, rBST free, fat free, gluten free, the list goes on and on and our heads can start spinning as we go down the aisles. Do these labels even mean a food is considered healthy or is it just marketing? (Another post for another time). And why are all of the unhealthy foods so darn cheap?? Sometimes it seems like I could save some serious money eating Little Debbie's for breakfast lunch and dinner...that might be a little extreme though and I'd probably definitely feel like crap, no offense Little Debbie. So this is why I want to get rid of the confusion and give you five foods you can swap at the grocery store this week without busting the bank!

EGGS

First things first, lets start with breakfast. I know how easy and delicious it can be to throw some cereal into a bowl and zone out while you try to finish the maze on the back of the box. But if you're tired of the 10 am crash that happens after starting your day off with Fruity Pebbles, then this swap is for you. These require a little more effort and an extra dish or two to wash, but I promise it's worth it! Eggs are a powerhouse food. They are packed with protein and healthy fats to keep you satiated and energized longer. They also have plenty of vitamins and minerals such as vitamin D, B6, B12 and selenium. Not to mention they're only about 0.11 cents a piece! Add some green onions or salsa to them and you're even on your way to getting in some veggies in before the sun comes up ;)

BUTTER

The next item to replace in your shopping cart this week is to throw out that canola oil spray and use butter or avocado oil when you're cooking in a pan. I know, I know, you can get two massive cans of the canola oil spray for hardly anything at Costco, but I promise butter is better for you. Canola is really high in omega 6s, which, if out of balance with omega 3s can cause a lot of inflammation in the body. It is also heated to extremely high temperatures and mixed with chemical solvents to extract the oil from the seed which turns the once beneficial fatty acids into trans-fatty acids which are dangerous to our health. If all of that isn't enough reason to switch out canola oil for butter, the better taste of butter should be enough reason to! :)

SPINACH

You know I couldn't go through this post without adding some greens to the mix. If you're going to eat a salad, you might as well get the most bang for your buck health-wise, right? Iceburg lettuce is great on burgers or sandwiches and all, but isn't as nutrient dense as spinach is. Spinach is loaded with vitamins and minerals like vitamin A, calcium, iron, magnesium, potassium and folate. It also has an antioxidant called alpha-lipoic acid which is known for lowering glucose levels and preventing oxidation in the body. Adding a salad to your day can be an easy way to add in spinach, or you can always sneak it into a smoothie or toss some into your morning egg dish.

BONE BROTH

You may have heard about this recently and thought it's probably just another fad coming through, but bone broth has been around for centuries. It's made by simmering animal bones with water, and sometimes with vegetables for 12-24 hours. Bone broth is a lot more nutrient dense than traditional broth as it has a ton of calcium, magnesium, potassium, collagen (hello, pretty hair and skin!), and glucosamine to name a few. Buying a healthy version of bone broth at the store is more expensive than regular broth, but it's so easy to make, especially since you can get bones for cheap at your local butcher. On to the last item to swap out at your next grocery visit!

WALNUTS

So this might not be as popular of one, but walnuts are really high in omega 3 fatty acids, which mean they are an anti-inflammatory food. If you swap these for peanuts which are high in omega 6s you can really give your immune system a boost and may even lower your blood pressure. I know this one is more expensive of a swap than buying peanuts (0.45/oz versus 0.17/oz), but spending $3.24 for a snack that will last you all week probably won't be what breaks the bank. I'll be the first to say that I'd rather have peanuts over walnuts but it's pretty easy to eat them by putting them in a granola mix or on top of oatmeal in the morning. Some people put them in breads or cookies, which is fine but I mean, if you're going to have a cookie, have a cookie! Don't ruin it trying to make it healthy for goodness sake. Life's all about balance, friend.

So the next time you're at the grocery store or sitting on your couch clicking items into your ecart (thank you Walmart!!!), I hope these five swaps will help you to add some healthier choices into your day without eating Little Debbie treats for breakfast, lunch and dinner ;)

Katie