How to eat more Fish and Seafood on a Budget
Being healthy doesn’t have to come with a big price tag if you take these action steps. In fact, not choosing healthy foods to fit in your budget now will come with a far heftier price tag down the road. According to a Harvard University School of Public Health study, the daily cost of consuming the healthiest of diets is approximately $1.50 more per person per day compared to the least healthy of diets. You seem like you are worth $1.50 to me, and that would be a good investment.
When you hear health professionals tell you to eat more fish and seafood, do you see dollar signs? Incorporating more omega-3 potent foods, such as fish and seafood can come with a high price if you don’t have some tricks up your sleeve. Lucky for you, there are 5 action steps you can take to make fish and seafood fit in your budget.
Action #1: Have a plan!
Plan out your meals for the week and be sure to incorporate fish and seafood in your menu at least twice a week to reap the health benefits. You’ll be helping your heart health and your food budget. Planning meals out helps us know what we need at the store, and we can spend more time looking for good deals rather than searching for an idea for dinner last minute. Put this Trout Cobb Salad recipe on your menu this week and awaken your taste buds in time for spring!
Action #2: Make fish and seafood the side dish to your menu
We tend to give all the credit to proteins when we think of a meal. But we know a plant-based diet higher in vegetables, fruits, and whole grains, is beneficial to our health and can prevent chronic diseases. If you can change your mindset to let the “side dishes” take the stage, you can have your dose of omega-3 fatty acids and save money.
Action #3: Branch out of the usual fish and seafood varieties
Wild salmon isn’t your only option and quite often is the most expensive route to go. Different species thrive at different times of the year, making them more affordable when they are in season. Always be sure and check to make sure your seafood and fish is sustainable and safe to eat by checking www.seafoodwatch.org and asking your expert at the fish counter.
Action #4: Utilize leftovers, frozen and canned fish and seafood
Frozen and canned seafood can be equally nutritious and far easier on the pocketbook. Canned and leftover seafood is perfect for creating burgers, salads, and sauces. Frozen seafood and fish are another great, affordable option and is perfect for communities where fresh fish is not always so fresh. Frozen fish is often more nutritious than fish we may find at the counter. It is processed quickly and flash frozen, which means it traps all that nutrition inside until you cook it. Frozen varieties can often be cooked frozen, again saving money and time!
Action #5: Know your portion sizes
We are used to large portions but stretching out our protein portion size can save a lot of money. A good visual to use for a portion of fish is about the size of a deck or cards (or if you are old-school enough, about the size of a checkbook for thinner fish). This visual equals about 3 oz of cooked protein. Protein is essential for muscle growth, as well as controlling our weight and our blood sugars, but we don’t need more than 3 oz at a time.
You Are Worth the Investment!
Being healthy doesn’t have to come with a big price tag if you take these action steps. In fact, not choosing healthy foods to fit in your budget now will come with a far heftier price tag down the road. According to a Harvard University School of Public Health study, the daily cost of consuming the healthiest of diets is approximately $1.50 more per person per day compared to the least healthy of diets. You seem like you are worth $1.50 to me, and that would be a good investment.