Eating Healthy on a Budget
A diet rich in fresh fruits and vegetables, lean meats and fish, and whole grains has numerous health benefits but may seem out of reach for many.
Processed foods that contain fillers, excess salt and sugar, and other non-nutritive ingredients are less pricey. But they come at a high cost to our health, while purchasing whole foods may threaten to strain our food budget. However, adopting a few new practices may help eating healthy on a budget a little more attainable.
How to Start Eating Healthy on a Budget
Try implementing the three Ps developed by the United States Department of Agriculture: plan, purchase, prepare.
Plan
- Set aside a few minutes to make a list of meals for the coming week. This first step will save you time and money in the long term. A little planning reduces food waste and the need for last-minute shopping or ordering take-out. It allows you to cook ahead of time.
- Shop Sales: Most grocery stores offer weekly specials on a wide variety of items, including fresh fruits, vegetables, meats, and seafood. Check out sale items in flyers, online, or in store apps, and plan your meals around grocery store bargains.
- Make a List: Based on your meal plan, make a list of ingredients you will need. If it’s in your budget, double up on nonperishable sale items that you know you will use in the future. These include dried or canned beans, rice, frozen fruits and vegetables, and canned seafood.
Purchase
- Once you make your list, either go to the store or use a store app to order your groceries. Stick to the list you made, and don’t go to the store hungry, which makes you more likely to overbuy.
- Keep to the Perimeter: Whole, healthy foods are generally placed on the outer edges of the store. If you start with these areas and stay within them as much as possible, you are more likely to fill your cart with the healthiest foods.
- Avoid Impulse Buying: Even healthy food can be a waste of money if you don’t have a plan for it. If you tend to toss items in your cart just because they catch your eye, try using an app to order your food. Many grocery stores offer online ordering with curbside pick-up, which allows you to avoid delivery fees and that bag of chips.
- Buy in Bulk: Many foods, such as rice, grains, and beans, are far more economical when purchased in larger quantities. They keep for a long time in airtight containers and can be used in many nutritious, inexpensive dishes. Whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals.
- Try Nonmeat Proteins: Beans, legumes, eggs, and canned fish cost less per serving than meat, chicken, pork, or fresh fish. Try replacing meat one to two times per week with these cheap and nutritious sources of protein.
- Shop in Season: It’s nice to have all types of produce available year-round, but fruits and vegetables that are in season tend to be less expensive and more nutritious. If you find real bargain prices, stock up and freeze what you don’t use.
- Check Out the Frozen Food Section: Many frozen fruits and vegetables have just as many nutrients as their fresh counterparts and have added conveniences. Purchase the economy-size bags then take out what you need when you need it. Frozen chopped vegetables can be easily added to soups, stews and casseroles. Frozen fruits are great for smoothies, yogurt parfaits or tossed on top of cereal.
Prepare
Now that your pantry is stocked, here are some tips to make meal-making easier.
- Prep: If you have access to a kitchen and time available, chopping and cooking on weekends can help take the pressure off weeknight meal making. Review your meal plan for steps you can do ahead of time to make life easier when you are trying to get dinner on the table.
- Double the Recipe: If possible, another way to make the most of sales is to cook in large portions and use leftovers for lunches, repurpose them or freeze some for later. For example, if extra-lean ground beef is on sale, make a double batch of this heart-healthy chili and freeze half for another meal.
- Be Creative With Leftovers: If you can safely store food, extra chicken from one meal can go into tacos, a stir-fry or a salad later in the week. A surplus of vegetables can become part of a quick and easy soup or casserole.
Tackling Food Insecurity
Healthy eating shouldn’t be out of reach for those who experience food insecurity. The three Gs may help.
Get Help: Low food security remains a significant problem the in the U.S. For some, even the most careful planning and shopping do not bring healthy foods within reach without help. There are many food assistance programs available for those who experience food insecurity:
Give Help: If you are among the fortunate who don’t struggle with food insecurity, support your local food banks and other community organizations that work to feed those who may not have the means to provide nourishing food for themselves and their families.
Grow Your Own: Growing produce at home or joining a community garden improves access to inexpensive whole foods, increases activity, and can help you get to know your neighbors better. Even if you don’t have land available, lettuce, tomatoes, peppers, eggplant, kale, spinach, basil, chives, and many other vegetables and herbs can be cultivated in containers.
Adopting new eating habits can seem intimidating and maybe a bit overwhelming at first, but with practice and a little knowledge, healthy eating can become second nature.
