My clients often ask me, “how do I eat healthy without much money?” This is especially important for athletes, who have increased calorie, protein and fluid needs. With a little planning and a shopping list in hand, it’s easy and doable!

Before you venture to the store:

• Take my list! It has three levels of items to choose from.
• The Bronze list contains starter items for stocking your fridge, freezer and pantry with good stuff. For each food, I include the nutritional profile, cost per serving and performance benefits. The Silver list allows you more meals and more opportunities to nosh healthy stuff. The Gold list is for Olympic champions! This is by no means all-inclusive.
• Choose your shopping day wisely. Try for Tuesday or Wednesday, the least-populated days at the store. This gives you time to find the products you want, read some labels and keep the stress of choosing unhealthy items at bay.
• Shop during a slower time of day. The busiest time is between 4 and 7 p.m., because people usually stop after work.
• Shop on a full stomach. This is a no-brainer, but it really makes a difference in what you buy and how much you spend.
• Make multiple meals in multiple ways. For example, use the beans on your list for soups, stews, chili and Southwestern meals. Use your tomatoes, corn and romaine lettuce to pack a nutritional punch for a fraction of the cost.

Bronze

Silver

Gold