Healthy food can be expensive and getting the most nutrition from your food budget may require a little extra planning to help you stay on track with healthy eating. When food is expensive, it can make it difficult to consume a balanced diet which includes fruits, vegetables, whole grains, low fat dairy foods and healthy fats. The good news is there are many ways to save money on the food you eat and practicing some of these tips will help you eat well on a budget.
Let’s look at some money saving healthy eating tips:
Planning your meals is the first step in sticking to your budget. If you shop weekly, take one day before your grocery trip to plan what meals and snacks you will be making for the week. Review recipes and make a grocery list of what ingredients are needed. Be sure to check your pantry and fridge for items you already have. Check through all your cabinets and look for foods that may be expiring soon and plan meals around those items.
Determine where to shop. Check the weekly circular for the store you will be shopping at and search for the sale items when deciding what foods, you will be making and eating that week. Compare prices of more expensive items such as meats, poultry and seafood. While at the store, compare prices of different brands and different sizes of the same brand to see which has a lower unit price. Sometimes buying the larger package saves you money in the long run because you are getting a better price per unit. Look for coupons online or that come in the mail. Many stores have a loyalty card, and you can download coupons right to your customer account and, when you scan your card at check-out, these coupons will be deducted from your order total, saving you money.
Make a pact to stick to your grocery list and only buy the foods that you need. You can get easily swayed when shopping as stores set up pretty displays and alert you of new items that may tempt you to buy them, but sticking to your list will help keep you on budget. Remember to never shop hungry as that can lead you to adding extras to your cart. Shop after a meal or snack so you are satisfied before walking into the store.
Plan to cook and eat more meals at home. Cooking at home can be cheaper than eating out as many foods can be prepared for less money at home. You can also prepare things using healthy ingredients and healthy cooking methods. Often times, you may want to eat out when you are tired at the end of the day and do not feel like cooking, or you haven’t prepared breakfast or lunch and are looking for something convenient. Having meals prepped can help avoid these last-minute fast-food trips, ordering out or going to the local restaurant.
Meal prep can keep you on track with eating healthy and saving money. Pick a day and prepare a few of the meals you will be making for the week. Cooking in large batches can help save time and you can portion out meals for breakfast, lunch and dinner and store them in the fridge, so they are ready to heat and eat. Prepping may also include cutting vegetables to use in salads, stir fries or to snack on. When things are prepped and you know what you will be eating, it is easier to stick to your plan.
Shop for foods that are in season. Fresh fruit and vegetables that are in season are usually easier to get and may be less expensive. Look for locally grown fruits and vegetables and check out farmers markets in your area as they often have such produce available for less money. You may even consider starting a garden. Even without a large yard, you can grow herbs such as basil, rosemary and thyme in pots on your windowsill or you can grow tomatoes, cucumbers, peppers and many other vegetables in pots out on your porch. Frozen and canned produce are also good options and may be more affordable at certain times of the year. To keep these items healthy, choose frozen vegetables without added sauces, canned vegetables that are labeled “low in sodium” or “no added salt” and fruits that are canned in 100% fruit juice or water.
Buy whole foods. Some foods are more affordable in less processed forms. Packaged foods such as rice mixes or frozen dinners can be expensive. Less processed foods are often sold in larger quantities and yield more servings per package. Buy rice and other grains in their natural state and season it up on your own, and this will save money. When you are buying things for convenience it will cost you more. For example, instead of buying a package of shredded cheese, buy it in block form and shred it yourself.
Buy generic brands. Most stores offer generic brands for many products. All food manufacturers have to adhere to safe food practices and many of these products will be of the same quality as their brand counterpart. Read labels to compare ingredients to make sure you are getting the same quality and ingredients and decide if this is a way you can save money.
Focus on nutritious lost cost foods. Certain foods tend to be less expensive than others. Make the most of your food budget by finding recipes that use the following ingredients: beans, peas, or lentils, sweet or white potatoes, eggs, canned tuna or salmon, grains such as oats, brown rice, barley or quinoa and frozen or canned fruits and vegetables.
Make your own healthy snacks. Pre-packaged snacks often cost more money. Buy larger items and portion them out. Buy a large container of yogurt and portion it into individual containers, buy nuts in bulk and portion them into baggies for grab and go snacks or make your own trail mix using things in your pantry; pretzels, nuts, dried fruit and whole grain cereal and portion it into snack size baggies.
Think about what you drink. Drinking mostly water is good for you and will save you money. Substituting water for sodas and sweetened beverages will also reduce extra calories from added sugars.
Eating healthy on a budget will take some thought and preparation but by planning your meals, cooking at home, and making smart choices at the grocery store you can be successful.