Eating Well On A Budget

Just Joyce
By Just Joyce Latest Reply 2014-03-19 20:08:15 -0500
Started 2014-03-18 09:46:52 -0500

I found this article on dlife this morning. It contains of healthy foods that can be purchased on a budget. If you have helpful Ideas, please share them.

By Lara Rondinelli, RD, LDN, CDE

It can be difficult and expensive to try to eat healthy with diabetes. Things are gradually changing, but some of the healthiest foods are still often among the most expensive. Here are ten foods that won't sabotage your budget or your blood sugar.

Eggs. Eggs are a great, low carb source of protein and an array of other nutrients. Eggs are one of the most inexpensive and versatile diabetes superfoods. Have them scrambled, fried, in a veggie and cheese omelet, or hard-boiled as a quick snack or made into egg salad.

Canned or Dried Beans. Beans top the list of inexpensive healthy foods in my book. You can usually purchase a can of beans, such as black, kidney, pinto, or navy beans for around one dollar per can. One-half cup of beans provides around 15 grams of carbs, varying amounts of protein, and lots of fiber. Add beans to salads, soups, tacos, dips or chili.

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27 replies

Glucerna 2014-03-18 18:49:22 -0500 Report

This is a great article and thanks for posting it. I've also had several people tell me they shop at dollar stores, and many now carry refrigerated and/or frozen foods. ~Lynn @Glucerna

Just Joyce
Just Joyce 2014-03-18 20:01:13 -0500 Report

Lynn, a lot of people live in Food Deserts. They have limited access to fresh food. People are now shopping in places where they never thought they would shop before. Food Deserts are in just about every major city and a lot of small towns.

I now live in one because our closest food market closed not that it was much of one to begin with. People could get fresh food and produce the problem was there was not a lot of healthy choices on the shelves. We now have a new market coming and the community will have a say as to what is in the store.

Glucerna 2014-03-19 16:50:04 -0500 Report

You're absolutely right about Food Deserts, Joyce. I'm glad to hear you have a new market coming in, and especially that the community will have input. That's fantastic! ~Lynn @Glucerna

Just Joyce
Just Joyce 2014-03-19 20:08:15 -0500 Report

Lynn, very little comes into our community that we don't have a say in. We always get letters about liquor stores wanting to change something, We rarely allow it. We turn down people wanting to open assisted living and halfway houses. Past experience has taught us that many of the owners left and abandoned the people in them. This is why it is important for people to be involved where they live. We do what we can to make the community better for everyone and in most cases a Community Association knows where all the resources are for people needing some kind of help.The supermarket is not one I would use for my big shopping but it is better than not having one.

jayabee52 2014-03-18 13:24:55 -0500 Report

Howdy JJ

Ya beat me to it! I was just about to post the same info in a slideshow format from dLife. For those who want to see the slideshow you can view it here ~

God's best to you


Just Joyce
Just Joyce 2014-03-18 13:40:04 -0500 Report

OOps sorry James. I scooped you. I could not get the link to work so I did it in that format. I read it first thing this morning.

Just Joyce
Just Joyce 2014-03-18 13:22:54 -0500 Report

Valentine raised a good point. Cost of diabetic items. I have discovered something else. I buy diabetic socks and I have found that the ones for men are much thicker and comfortable in tennis shoes than the ones for women. In Wal-Mart the women's are 8 dollars but the one for men are a dollar cheaper.

I also do a lot of vending outside during early spring and late fall early winter. I have discovered that in Wal-Mart the women's sweat pants and shirts are 12 bucks and are thin with either no pockets or little pockets. The ones for men run between 4-6 bucks each and are much more thicker and warmer and the pockets are deep. I don't have to worry about losing things in the pockets and because I am tall the longer pants legs are better and more comfortable.

I wanted a women's fleece line denim jacket to wear under my jacket or with a sweatshirt, I went to all of my favorite women's stores and found them but they ranged in price starting at $30.00 up. My sister suggested one made for men. Back to Wal-Mart and I found one that was fleece lined and very heavy for 20 bucks. Kept me warm. I wore it over two sweat shirts and a turtle neck and my down coat.

I think it is a shame we pay more for clothing than men. In some cases it cost more to have our clothing dry cleaned than it does for men.

JaredLahti 2014-03-18 13:08:22 -0500 Report

Costco and SAMs club r great places to go for things like meat, produce and dairy. If you split a membership with a friend or family member you can get by with half the cost there as well. In Texas we have a place called sprouts that is pretty amazing as well.

Just Joyce
Just Joyce 2014-03-18 13:13:10 -0500 Report

I refuse to go into Sam's Club. I spend way too much money. I buy produce from the farmers markets in the area during the spring and summer months and freeze a lot of my produce. Dairy depends on how often I am going to use it. I never buy gallons of milk because it spoils before it is all gone and I buy a dozen and a half of eggs once every 3 weeks. Most of my friends don't shop at either of the two places regularly because they don't buy bulk. I use to shop there when it was four of us but since there are only two. most goes to waste. It is a good place to go if you have a large family. You do save a lot.

Just Joyce
Just Joyce 2014-03-18 13:13:37 -0500 Report

What kind of store is Sprouts? We don't have them here in Maryland.

JaredLahti 2014-03-18 14:29:03 -0500 Report

It's a farmers market. SAMs club and Costco work for my family since there are four of us. Plus we freeze whatever we can't use right away. We try to stay away from the processed stuff there as well. Otherwise I would give then all my money

Just Joyce
Just Joyce 2014-03-18 14:37:13 -0500 Report

We have farmers markets all over the state and several in the City. I make and sell handcrafted jewelry at the biggest one in the city. Sometimes my sister and I go to the Amish Markets. Love their produce and fresh meats. We also have a Community Farm which is one city block. We lease the land from the City. Plots are free and gardeners raise fruits and veggies but they must plant a row to give away.

I have not tried this but a farmer said you can freeze kale, Collards and Spinach without cooking just put them in the freezer. I am also trying to figure out how to freeze broccoli so it isn't mushy when you thaw and cook it. I have not been successful.

valentine lady
valentine lady 2014-03-18 10:22:35 -0500 Report

Hi Joyce: Enjoyed your article very much. I already knew the carb value in those foods but it never hurts to hear it again. Eggs have 2 to 3 carbs in them each. A boiled egg makes a great high protein snack. Your right, things are slowly changing for diabetic's but still quite high in cost. Someday we'll be considered equal citizen's and prices will be the same as eveyone else's. LOL

Just Joyce
Just Joyce 2014-03-18 10:52:33 -0500 Report

I agree we will be equal one day. My sister was looking at sugar free Jelly in the supermarket and got the exact same jelly cheaper in Wal-Mart by 1.00. I go to area supermarket websites and comparison shop.

valentine lady
valentine lady 2014-03-18 11:32:51 -0500 Report

I do too, but Walmart seems to be the cheapest. Especially in things like sugar-free jam, etc. Their fruits and vegies are comparable and beautiful. I still look at the sale papers and go where I can get the best fresh foods buy's. But, I always end up at Walmart for my staples and dairy products. Most of the time for my fresh fruit and vegies too. Great add for Wal-mart don't you think…LOL

Just Joyce
Just Joyce 2014-03-18 11:42:41 -0500 Report

Yes Wal-Mart is cheapest for staples. I agree their fruits and veggies are always fresh and are better priced. You know what I find odd, I only drink whole milk with Vitamin D. Yet at Wal-Mart it is always the first to go. The skim and lowfat milk is always left behind. I was talking to another customer and she was upset because she had to go elsewhere to get milk. She said she will not give her kids anything but whole milk.

Trudie Ann
Trudie Ann 2014-03-18 12:51:32 -0500 Report

I have also found that Walmart is cheaper on a lot of things. They do carry some items that you can't get elsewhere locally, especially sugar free, or ethnic. I don't like to go there very often because they are always way to busy. I do like the smaller grocery stores here. They usually carry more local produce when in season and it helps the local community.

PRINCESS KIMBERLY 2014-03-18 10:07:23 -0500 Report

Beans you can only have less then 1 cup high in carbs.

Trudie Ann
Trudie Ann 2014-03-18 12:44:23 -0500 Report

I love beans and southern peas ( sometimes called cowpeas ). My Dad raised a big garden every year. I read that they are a good source of protein also. Don't get me wrong I do like meat but I love veggies.

Just Joyce
Just Joyce 2014-03-18 12:50:21 -0500 Report

I think people should eat the foods they enjoy based on how well you control your diabetes. I have never had cowpeas I would have to do the research to see how they effect carbs,

Trudie Ann
Trudie Ann 2014-03-18 13:04:34 -0500 Report

Joyce, cowpeas are a group of southern peas. This includes black-eye peas, whippoorwill peas, lady cream peas, etc. I hope this helps your research. Of course all things in moderation.

Just Joyce
Just Joyce 2014-03-18 13:07:29 -0500 Report

OHHHH ok…lol duh. I don't eat those. I can't eat black eye peas. I think they are staring at me…been that way since I was a kid. Yes it sounds crazy…I agree…lol

Just Joyce
Just Joyce 2014-03-18 11:06:03 -0500 Report

Industry standards says that. I don't eat that way. I found that when I did, I was always hungry. I check my numbers before preparing a meal and based on that, I eat what I want to eat. For instance, Saturday I was at a wholesale show. For breakfast I had leftover chicken, stopped and got coffee and a donut. Halfway through the show, I was getting low so I ate a bag of chips. 2 hours later we left and I got a ham/turkey sandwich, I ate that on the road. Stopped at the supermarket just before we got home. I was starving so for dinner I had burgers and fries. My blood sugar never went over 125. I refuse to live with a measuring cup and a scale.

I have learned what will spike me and what won't. Even if it will cause a spike I will eat something then go out and take a walk. I don't spike above 130 because of what I eat and testing before I eat depending on what I want to eat.

PRINCESS KIMBERLY 2014-03-18 10:05:53 -0500 Report

I eat light yogurt it is with fruit 16 carbs. Apples ( baseball size or small) 16 carbs. Tuna light Hellmans mayo and no sugar relish on my flat bread 25 carbs. Peanut butter and suger free jelly on my flat bread 30 carbs. Eggs.

Trudie Ann
Trudie Ann 2014-03-18 12:56:43 -0500 Report

I eat the Greek yogurt, of course the light Greek. My doctor suggested the Greek to help after taking antibiotics, to help ward off yeast infection. I like the regular yogurt (light) better, but I am starting to get used to the Greek.

Just Joyce
Just Joyce 2014-03-18 10:17:34 -0500 Report

I eat the light yogurt also. I am allergic to fruits with pits and all nuts. I put regular relish in tuna and I only eat Albacore tuna. I generally eat more carbs when I know I am going to be out or if I know I am going to be sitting in a meeting for a couple of hours. This prevents me from getting low.

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