One concern that you may have when you start a gluten free menu in order to rid yourself of unwanted belly fat or to remove gluten sensitivity symptoms is that following a specialized diet is too expensive. That’s a valid concern. If you’ve been to the grocery store lately you can see that many food costs are on the rise while our income levels are staying, well, level. I’m all for spending the least amount of money you can on food so that you can have the resources for the other important things in your life. However, spending wisely on the right food choices so that you can experience optimal health is not only possible, but crucial to an overall healthy lifestyle.

Let me show you why following a gluten free menu may actually save you some money over what you are eating now.

Many of the foods which contain gluten are packaged and processed. Because they are wheat or grain based they are the types of foods that are easily stored in bulk. This makes them abundant; however, does it make them the best choices for your health?

Back in 1999 the U.S. Department of Agriculture (USDA) estimated that a family of four can eat at home at cost of $95.00 to $185.00 per week. Over ten years later you can still do that. The obstacle that most people have is that there are now so many processed and pre-made food choices and our lives are hectic so it’s easiest reach for those more expensive type of meals that do a little planning and cooking on your own.

I would argue that by cooking a few more meals at home you can have better control over a gluten free menu and a full array of healthy choices. Making your own stir-fry rather than purchasing a ready-made frozen variety allows you to be in control of what goes into your food and what goes into your body. Have you ever really considered the amount of sodium that you are ingesting, cumulatively, over the course of a day?

And don’t let the idea of pre-planning or cooking homemade meals scare you off. It’s amazing how much food you can freeze or store with the help of a vacuum sealer. If you are making one pan of spinach lasagna, why not make two and freeze the second one for later. By removing much of the air during storage you can keep your gluten free menu choices fresh. They will be ready to grab and go, just like the stuff that’s in your grocery freezer aisle; however, you know what’s in your gluten free homemade meal and it’s better for your body.

Just consider this one easy example. If you love to have banana bread at breakfast since you no longer need cereal on your gluten free menu, then you can make several loaves at the same time and freeze what you are not eating immediately for future use. If you purchase over ripe bananas at the store they are usually less expensive and perfect for gluten free banana bread. Once they are baked and cooled, you can wrap them in wax paper and then seal in a storage bag or a vacuum sealer. Later, just pull a loaf from the freezer, defrost and enjoy.

There are also gluten free sources that will sell their selections for your gluten free menu in bulk, thus reducing the cost. Be sure to check out the sources for a great banana bread recipe and ideas on where to buy gluten free food.

Some people have this notion that in order for them to eat healthy meals, they have to fork out a lot of money every time they go grocery shopping. Well, nothing could be farther from the truth. In fact, those foods that are high in salt, sugar and saturated fat content are the ones that cost too much. There are a variety of nutritious foods around that are high in nutrients but are surprisingly cheap. Welcome to the world of low budget nutrition.

Eating healthy on a budget simply means choosing the foods that are very affordable but are jam-packed with nutrients that fight cancer, heart disease and all sorts of degenerative diseases. Low budget nutrition entails you focusing your meal preparations on beans, grains, fruits and vegetables. They are cheap, easy to prepare and full of good nutrition. Beans and legumes, which are great sources of protein, iron and Vitamin B, have been proven to lower your breast cancer and heart disease risk.

Dried black, white or navy beans are the cheapest on the market. To prepare them for cooking the next day, simply soak them in water the night before. They can be cooked with vegetables, just a little bit of meat or make tasty salads, soups and other recipes. Another affordable vegetable which you can buy in bulk are potatoes. They may have been banned from the vocabulary of “healthy foods” but this is largely due to the fact that they are the main ingredient in French fries which is full of salt and saturated fat that clogs arteries. Potatoes are actually good for you as they contain Vitamin C, Vitamin B6 and dietary fiber. The trick is to bake or boil them and not fry them. Another staple of low budget nutrition are grains. Choose whole grains instead of refined ones since the latter has less nutritional value. Full of selenium, manganese and magnesium, brown rice, which is a staple in many Asian countries, is actually quite affordable.

Rice can also just be boiled and be served together with vegetables and soups. Meanwhile, international recipes like Bolognese pasta, Chinese friend rice and Japanese yakisoba can be made using whole wheat. Cabbage, broccoli, cauliflowers, spinach, cabbages, sprouts and other vegetables are quite cheap but chock full of nutrition. Research has shown them to be crucial in the fight against the Big C, especially bladder, colon and prostate cancers. They can be made into salads, served with sauces or dips or turned into green smoothies for a healthy refreshing drink. When going shopping, choose vegetables that are in season. Not only are they cheaper, they also retain the most nutrients.

Eating healthy and nutritious foods need not be expensive. All it takes is simple planning and a little bit of resourcefulness and creativity to shop for foods that don’t make you break the bank. It needs a bit of research, too, so you can learn what natural foods are actually affordable yet are chock full of nutrition. Learn to cook these meals deliciously using herbs and spices as seasonings and you and your family will surely be healthier even on a low food budget.