The cost of Mediterranean Diet plans and other healthy eating diet plans may be a larger factor for families with rising economic cuts. We have a fixed grocery budget. Even when food prices go up, our grocery budget stays the same. For the past several months, I have watched the prices in the grocery store inch up slowly. When the prices aren’t going up, the sizes are going down. One can of tuna fish used to be enough. We now need to purchase two cans.
Cost of Mediterranean Diet
It’s no secret to most people that healthier food costs more money than processed foods. I would love to fill my grocery cart with only fresh fruits, vegetables, lean meats and whole grains each week. I find myself adding in fillers to stretch the meals to feed a few more servings. Some of those fillers aren’t as healthy as I’d like. Diets like the Mediterranean diet encourage you to eat more whole foods and less processed and commercially prepared foods. Examples of those whole foods are:
- Fruits and vegetables
- Fish and poultry
- Whole grains
- Nuts, beans and lentils
- Olive oil
What you’ll notice is missing in the list above are processed foods and dairy products. The Mediterranean Diet doesn’t have dairy as a major focus. When it is included, it’s generally in the form of cheese and yogurt. Sweets and desserts are limited to special occasions. When you look at this list, you may think it’s impossible to follow given the cost of Mediterranean diet plans. However, there are foods that you will commonly find coupons for that will fit into the Mediterranean diet plan.
Fresh fruit may be your first thought. Canned fruit in 100% natural juices can also be an occasional option. Stay way from heavy syrup and anything marked light or low sugar because that will have preservatives and artificial ingredients. Look at the ingredients list before you choose. Avoided added sugar. One of my favorites are the Dole Fruit Bowls (pineapple tidbits). The ingredients are pineapple, pineapple juice, citric acid, and ascorbic acid, (Vitamin C). When a fresh pineapple doesn’t fit into my budget, picking this up with a coupon is better than a more heavily processed food.
There are many pasta brands that offer whole grain versions. Brown rice is now available from a variety of brands as well. I noticed that Uncle Ben’s now offers brown rice the last time I was in the grocery store. Carbs should not play a huge part of your diet. When you do include them, choose the whole grain version. Most cereal brands have whole grain cereals. Kashi is one of my favorites when I look for healthy cereals.
Dairy plays a small part in the Mediterranean diet. Yogurt is an option. I love yogurt for breakfast but I’m careful what I choose. Avoid the yogurts with artificial colors, sweeteners and heavily processed add ins like candy, yogurt, and cookie pieces. I avoid yogurts that don’t have real flavors. Since there isn’t a cotton candy plant, I won’t buy cotton candy yogurt. One of my favorite yogurts is the Yoplait Simplait. It is a whole fat yogurt that contains only six ingredients. The Mediterranean diet recommends whole yogurts instead of fat free.
These are just a few products that regularly have coupons that I look for when I try to eat closer to the Mediterranean diet and other healthy diet plans. My choices probably don’t come as a surprise to you. Most people know what they need to do to eat healthier. It’s not always possible to make a huge change all at once. I try to make healthier choices each time I go to the grocery store. I choose the healthiest product I can based on what I want to buy.
I found a site that offers coupons for some of the healthier products I buy regularly. EverydayHealthyValues.com aims to help consumers save money on purchases regardless of where they are on the healthy eating spectrum. The savings on the site allow individuals to save money on the foods they feel are better for them. Understanding the health benefits and risks of food items can be confusing. The food products on Everyday Healthy Values meet nutritional criteria established based on information from published federal health, nutrition and food labeling guidelines and established nutrition science. Pick and choose the ones that fit best into the healthy eating plan that you’re following.
Disclosure: This is a sponsored post.