Eating healthy doesn’t have to break the bank. With rising food costs, many people feel that nutritious eating is out of reach. But the truth is, you can nourish your body with wholesome, nutritious foods without spending a fortune. Let’s dive into simple tips and practical strategies for eating well on a budget to make healthy eating both accessible and sustainable.
8 Tips for Eating Healthy on a Budget
1: Stick to a List
One of the best ways to avoid overspending is to create a meal plan and stick to a shopping list. Planning meals ahead of time allows you to buy only what you need, helping to reduce food waste and cut down on unnecessary trips to the store. This planning also makes it easier to avoid the temptation of eating out, which can be costly. If possible, make larger portions and store leftovers for easy meals later. And remember—don’t shop on an empty stomach! Shopping while hungry can lead to impulse buys that were not on your list.
2: Buy Whole Foods
While processed foods often cost more, whole foods are not only healthier but generally cheaper. The advice to “shop the store’s perimeter” holds mostly true, as fresh produce, dairy, and meats are typically around the outer sections. Avoiding items like pre-cut fruits or pre-marinated meats can also save money. Don’t fully disregard the inner aisles, though—staples like canned goods, whole grains, and dried beans are inexpensive and have a long shelf life, making them perfect budget-friendly choices.
3: Don’t Overlook Canned and Frozen Produce
Fresh produce isn’t the only nutritious option. Canned and frozen fruits and vegetables can be even more nutrient-dense, as they’re picked at peak ripeness and preserved immediately. This also means they last much longer, reducing waste. Look for options without added sodium, sugar, or sauces.
4: Explore Vegetarian Protein Options
Meat can be one of the most expensive parts of a grocery bill, so consider affordable vegetarian protein options like beans, lentils, dairy, and eggs. If you still want meat, go for economical choices like canned tuna, salmon, or chicken—these provide protein at a fraction of the cost of fresh cuts.
5: Be Strategic with Produce Choices
Selecting seasonal produce can significantly lower costs, as in-season fruits and veggies are more abundant and often on sale. Choose longer-lasting items, such as carrots, potatoes, squash, apples, onions, and cabbage, which can stay fresh longer and are versatile for many recipes.
6: Make Water Your Go-To Drink
Skip the costly sodas, juices, and flavored waters and stick with plain water. If possible, use a home filter or purifier instead of buying bottled water. Not only will you save money, but you’ll also reduce waste and stay hydrated.
7: Buy in Bulk
Bulk items are often more economical, so if you have the storage space, buying larger quantities can be a money saver. Grains, beans, nuts, and pantry staples are great bulk buys. For items that might spoil quickly, consider freezing portions.
8: Look for Deals and Sales
Lastly, choose grocery stores known for affordability. Stores like Aldi and Lidl often have the lowest prices, while Walmart and Trader Joe’s are known for their budget-friendly options too. Keep an eye out for weekly sales, and stock up on discounted items if you can. Buying store brands should help save money as well.
With these tips, you’ll find that eating healthy on a budget is achievable and sustainable. By making smart choices and focusing on nutritious, cost-effective foods, you can nourish your body without compromising your wallet.
If you’re ready to start making changes, meeting with a dietitian can be an invaluable next step. We can work with you to create a personalized plan that aligns with both your budget and health goals, helping you make sustainable choices that work for you. You can schedule an appointment with an Avance Care Registered Dietitian by calling 919.237.1337 option 4, or going online here.
