I am asked so many times how you can save money and eat healthy at the same time.  The first thing I always tell people is save on the items you can and use your savings towards those items you want, that you can’t save on.   AND if you always purchase just what’s on sale, you are certain to save money!

Here are some tips by Keri Glassman, RD, who is working with Arnold’s Sandwich Thins,  on eating healthy along with my tips on doing what she suggests – and saving money at the same time!   Be sure to also “Like” Arnold’s on Facebook too!

1. Set Goals for Yourself- In order to stay motivated throughout the entire year (not just until mid-January!), make sure your goals are both attainable and reasonable. Instead of strictly avoiding certain foods, eat empowered by focusing on what you should eat to help increase your overall health and meet your weight goals. Goals to keep you healthy throughout the New Year might include things like, incorporating a vegetable into your dinner daily or exercising for 45 minutes four times per week. Make goals that work for you, but it’s ok to set the bar high, too!

Koupon Karen’s Tip ** Check the rack at the food store with fruits and veggies that are marked down to sell that day and add it to your meal that night! You can even pre-cook a few of them and put them in freezer bags in the freezer for meals for the week. Label them with a marker for the day you’ll use so you can just grab a bag while cooking! Skip the gym membership and exercise at home instead – turn on the radio and dance with the kids (or alone) for 45 mins, run up and down your stairs for 15 mins a few times a day – get a jump rope and head out side a few times a week.. a jump rope is cheaper than a gym membership.

2. Incorporate a Superfood Into Every Meal– Superfoods are those foods that go beyond basic nutrition and offer extraordinary health benefits. Try adding blueberries to your morning oatmeal, having a hearty black bean soup for lunch, and salmon with broccoli and a baked sweet potato for dinner. Other amazing Superfoods include—spinach, apples, oranges, pumpkin, walnuts, and almonds.

Koupon Karen’s Tip ** Stock up on walnuts and almonds when they are on sale, then put them in portions in bags to grab when needed. Buy some small containers to portion out your berries – or better yet, make pancakes with blueberries and freeze them for a quick breakfast. Make a big fruit salad of superfoods and have one with each meal every day of the week. But only buy the fruits that are on sale.

3. Eat More Whole Grains– Whole grains are a key component of healthy eating. They are a great source of fiber (as well as essential vitamins and minerals). Fiber promotes satiety and keeps you feeling full which prevents you from snacking throughout the day. Whole grains will also help keep you healthy by lowering your risk of cardiovascular disease, type 2 diabetes, and certain cancers. Arnold®/Oroweat® Sandwich Thins® rolls are a great way to get them in! Other delicious sources include brown rice, oats, quinoa, and even popcorn!

Koupon Karen’s Tip ** Stock up on the whole grain bread you like to eat when it’s on sale and put it in the freezer. Make your family’s lunches with it each day and save money on eating out and getting your whole grains. Make whole grain muffins for quick snack and even breakfast. If you make them yourself rather than buying them, they are much cheaper. Find a cheap popcorn popper and make it yourself for snacks – to cut down the cost!

4. Stash Healthy Snacks- It is easy to make poor food decisions when you are on the go, so keep your purse, car, gym bag, etc. stocked with nutritious and filling snacks. Have your emergency go-to stash that works for you. Here are some ideas:

• Nuts such as pecans, cashews, almonds, walnuts in individual bags
• High fiber crackers (they act as a good “vehicle” for turkey, peanut butter or cheese)
• Whole fruit (apples and bananas are least messy!)

Koupon Karen’s Tip ** While all the items she mentions above can probably be found prepacked in protion controlled bags – it’s much cheaper for you to buy them in bulk and protion them off your self. Instead of using and buying plastic bags – invest in some reusable snack bags instead to save money in the long run.

5. Fill Up On Water and Tea- Drinking enough H2O is one of the most important things you can do for your body every day. Not only does it play a role in many body processes such as flushing out toxins and delivering key nutrients to cells, it also helps you to avoid overeating. You won’t mistake hunger for thirst if you are properly hydrated. If plain water bores you, try:

• Adding sliced lemon or limes
• Keeping pitcher of water with fruit pieces or slices in it in fridge so you get the fruit flavor you love
• Remember, herbal tea counts toward your daily water intake

Koupon Karen’s Tip ** Don’t buy water, invest in a few good water bottles and fill them up each night before you go to bed and put them in the fridge so you can grab them while on the go to avoid stopping and buying water. You will save so much money buy using the water you have. It’s cheaper to buy a filter for your house water, then water bottles over and over again.