How can I eat well, stay fit on a budget?

I’m trying to eat better and exercise more, but I don’t have a ton of money in my budget to spare. How can I live healthily on the cheap?

Committing to wellness doesn’t have to be the pricey endeavor that leggings retailers and fancy salad shops want you to think it is. Cooking dinner at home instead of eating out, for example, was associated with healthier diets and lower spending on food overall, according to a recent study from the University of Washington School of Public Health.

If you’re used to springing for fast food or ordering a lot of takeout, it’ll take dedication to start planning meals and cooking for yourself. Working out cheaply or for free will also require researching options and finding what you enjoy. But you’ll feel stronger and more in control of your health — and budget — so try these strategies.

Know what ‘healthy’ is

First, understand what counts as “healthy.” Working within guidelines can help you realistically build exercise and a nutritious diet into your lifestyle. That will prevent you from overspending on boutique gyms and organic produce you don’t need.

The MyPlate Checklist Calculator from the U.S. Department of Agriculture offers personalized guidelines for the amount of fruit, vegetables, grains, protein and dairy to eat per day. Use the nonprofit Environmental Working Group’s Shopper’s Guide to Pesticides in Produce to decide which fruits and veggies to splurge on. The “Clean Fifteen” lists foods least likely to contain pesticides, meaning you can select their cheaper, nonorganic versions.

Adults should do aerobic exercise (like walking, swimming or running) at moderate intensity for 150 minutes per week or at vigorous intensity for 75 minutes per week, according to the U.S. Department of Health and Human Services. Two or more days of muscle-strengthening activities, such as push-ups, crunches or yoga, are also recommended.

Start small

You probably won’t develop a suitable, convenient and cheap eating and exercise regimen overnight, so start small. Look for ways to add fruits and vegetables to meals you already eat, says Jessica Matthews of the American Council on Exercise. If you eat eggs every morning, she says, throw in some chopped mushrooms or spinach.

To save money, start by planning two dishes for the week, says Erin Chase, founder of the blog $5 Dinners. She recommends looking at grocery store sales and building your meals around a protein — a meat or meat alternative — that’s on sale that week. Write a shopping list with your daily basics plus the ingredients for your two recipes, and minimize impulse buys.

Craft your own workouts

Gym memberships cost an average of $54 a month in 2015, according to the most recent data from the International Health, Racquet & Sportsclub Association, a fitness club trade group.

But you can opt for at-home or other do-it-yourself workouts using free resources. The website for the American Council on Exercise has a library of step-bystep workout tutorials you can search by muscle group or experience level. If you enjoy fitness classes, find free online classes at sites like DoYogaWithMe.

To stay motivated, add workout blocks to your personal or work calendar; set specific, attainable goals; and make a plan to stay accountable with a friend.