By Michelle Strong

Is it possible to eat healthy food without burning a hole in your wallet? After all, fast food was created to save a buck and feed us fast, just the way we like it. But with waistlines in America growing, and diseases like type-2 diabetes and hypertension on the rise, it makes sense to ask, is a quick, cheap meal worth risking my life for?

Naturally, a reasonable person is going to evaluate her eating habits and try to find a balance. But when unemployment is high, and wages are low, the most logical person may do some illogical things such as indulging in unhealthy, fattening foods.

With some planning and budgeting, this drastic measure can be avoided.

One of the best ways to save money and ensure that you’ll eat a healthy meal is to prepare them at home.

* Make large meals, and then freeze a portion. Use it throughout the week for dinner or lunch to take to work or school.
* Consider making vegetarian meals part of the week. Rice and beans with a side salad can be delicious and filling.
* Use frozen veggies. They retain a great deal of their nutrients during the freezing process and last for a while in your freezer.
* Also consider canned beans; just be careful with the sodium content. Look for low sodium beans, or use dry beans, which typically must soak in water over night.

When grocery shopping, start with a list of items that you know you will need.

* Use coupons and look for sales in the store circulars.
* Buy certain items in bulk from BJ’s and Costco. A membership to these stores runs from $45 to $50 a year. Items to buy in bulk: whole wheat/whole grain pasta, brown rice, cereal and oatmeal. They last for a while and can provide fiber in your diet.
* Lean meat like chicken can be purchased in bulk. Divide it up using plastic wrap and store the remainder in the freezer for later use.

In an effort to avoid Taco Bell while you’re out shopping at the mall, carry healthy snacks to curb hunger and reduce your likelihood of purchasing junk food or fast food.

* Bring a peanut butter and jelly sandwich or low-fat cheese and crackers to munch on, or nuts or baked potato chips but use sandwich bags to portion them out.
* Other healthy snacks; raisins, bananas, baby carrots and celery sticks.
* On long trips, pack a cooler with lean deli meat and whole wheat bread to make sandwiches. Bring along homemade iced tea or lemonade. This will prevent stopping at expensive stores along the way.
* Always bring plenty of water to stay hydrated.

Dining out can be expensive, however if there is room in your budget:

* Choose items like broth based or vegetable soups. Have soup with a salad, dressing on the side. Or use olive oil and vinegar for dressing. Add grilled chicken or beans to your salad for protein.
* Share a large meal with a friend. This will not only cut down on cost, but on calories as well.

Remember, all meals should include a healthy balance of protein, carbohydrates, veggies and common sense. It’s possible to maintain a healthy diet and not go broke by being conscious of your budget and aware of what you’re eating.