( Time.com ) -- Years ago when I was a broke college student subsisting on ramen noodles and off-brand cereal , I used to fantasize that someday , when I had a good job , I would be able to afford to eat incredibly healthily . I planned to buy fresh vegetables every week , belong to a fabulous gym , employ a personal trainer and get regular massages . But today I still get sticker shock when I go to the grocery store . That 's why I was so skeptical when a USDA study released a few months ago asserted that healthy foods are actually cheaper than the heavily processed stuff . These findings are based on the fact that the old method prioritized price per calorie , giving low-cost junk food an edge over fresh veggies . But , the report said , `` When measured on the basis of edible weight or average portion size , grains , vegetables , fruit , and dairy foods are less expensive than most protein foods and foods high in saturated fat , added sugars , and/or sodium . '' Translation : now there 's really no excuse not to eat healthier . Time.com : Why families who eat together are healthier . However , it 's one thing to understand that grains and legumes are a cheaper source of protein than free-range chicken ; it 's quite another to try to get my meat-loving husband to have rice and beans for dinner every night . Similarly , gym memberships and personal trainers can be a big monthly expense , but they might be worth it if the only thing you 'd do at home with your treadmill or dumbbells is occasionally wipe the dust off of them . Getting into shape -- and staying that way -- can save you some serious cash in the long run . Lifestyle changes can help stave off diabetes as well as joint replacement and other big medical expenses . So , with those motivators in mind , here are few tips to help minimize the cash you spend on the road to being active and healthy : . Prioritize your monthly budget . Sitting down and writing a budget that accounts for fixed and discretionary expenses is an important step for anyone who wants to be in control of their finances . Yet it can be difficult to decide what discretionary expenses are appropriate -- especially if there is n't much left over after paying the bills . It should be a conscious process : you need to figure out what is most important to you and then make some tradeoffs . For example , my friend Tracy hired a personal trainer , which strained her budget . She dropped the service , but became unmotivated to exercise on her own . I suggested she continue to work with the trainer while cutting down on eating out and also wait to go shopping until after she dropped to her desired pant size â€ ” both of which helped motivate her towards her weight-loss goal . If you ca n't have it all at once , invest in what makes you feel best . Time.com : Tips for a fitter summer . Plan ahead and eat in . My mother worked outside the home when I was growing up and always planned a week 's worth of meals so we could do all the grocery shopping at once . We also do this in my household now , and this kind of planning not only saves me time , but also cuts down on us throwing out unused food . Thinking ahead makes it easier to budget in pricier selections , like fresh fish or more expensive cuts of meat , and also makes it less tempting to eat out , which can come with a high price tag â€ ” and calorie count . Comparison shop . If you like working out at a gym but want to save money , shop around . If the gym memberships in your area are too pricey , explore options at your workplace , local schools or community centers , which often offer free or low-cost activities . Browse the Internet to see if there are group sports activities , like hiking , biking or running that you may join for free or a nominal cost . And if you think you 'd use them , consider at-home strength training or yoga DVDs . Time.com : NYC 's trans fat ban worked : fast-food diners are eating healthier . So remember : if you find yourself struggling to slim down and stay motivated from beach season to beach season , it does n't have to be expensive to make healthy choices , as long as you 're willing to put in a little time and effort . By prioritizing , planning ahead and making smart choices , you can maintain your physical and financial well-being . De Baca is vice president of wealth strategies at Ameriprise Financial . This article originally appeared on Time.com : . Is being healthy taking a bite out of your budget ?
A USDA study shows healthy foods are cheaper based on portion size . Getting in shape can save cash in the long run . Comment: Price comparison can be helpful in choosing a gym or exercise equipment .