NUTRITION

Eating Healthy on a Budget

By Richard Asa @YourCareE
 | 
January 18, 2024
Eating Healthy on a Budget

Planning your grocery list and buying in bulk are just two ways to accomplish eating healthy on a budget. Learn about more ways to eat healthy inexpensively.

You don’t have to spend a fortune to eat healthy if you follow some time-honored tips.

The biggest mistake you might make is assuming that healthy food is expensive. Eating healthy on a budget is possible, and cheaper food may be just as good for you.

“We often ask how consumers process information about what they should eat,” says Kelly Haws, a professor of marketing at Vanderbilt University. “The truth is, we give them a ton of information — and they don’t process it all.”

 

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Buying organic produce is another way to eat healthy. Some non-organic food, however, is very in low pesticides — and cheaper. Such foods include avocados, onions, and corn.

Even if you buy organic, you can save money when purchase store-brand organic and healthy food in bulk.

Don’t by tempted into buying processed foods because they say “healthy” or “natural” on the package. Look, instead, for a short ingredient list, which usually means foods are less processed and more wholesome.

The second biggest mistake you might make is how you use the food you buy. On average, a family of four throws away more than $2,000 of food in a year. You can save money if you think about what you’re buying and how you’ll use it.

Buying in-season produce means you’ll eat cheaper, fresher fruits and vegetables. Save overripe fruits and vegetables in your freezer and use them later for smoothies or breads. Imperfect vegetables are great for making soups.

Other clever ways for eating healthy on a budget include:

  • Planning your meals
  • Sticking to your grocery list
  • Cooking at home
  • Cooking large portions and using the leftovers
  • Not shopping when you’re hungry
  • Buying whole foods
  • Buying generic brands
  • Avoiding junk food

Other tips include:

  • Stocking up during sales
  • Buying cheaper cuts of meat
  • Replacing meat with other proteins
  • Buying frozen fruits and vegetables
  • Packing your own lunch

Start collecting coupons and take advantage of money-saving downloadable apps for your smartphone.

If it’s the right season and you have the space, grow produce. Your food will not only be cheaper but also taste better and be more satisfying on your plate.

Another way to save money in the big picture is to join a community supported agriculture group, or a CSA. You’ll buy a share of a local farm’s produce up front and get a box every week. You save money only if you eat everything in the box, however. If you’re single, you might be able to get a half share or split a full share with a friend.

A similar approach is to join a food co-op. It’s a great way to get fresh food and support your community. If you join a co-op, make sure it's convenient, or you might end up spending more for your food (with added travel costs) if the co-op is not close to home.

Try ethnic markets for some deals. Many people think of them as specialty stores, but they stock items in bulk.

If you just don't have the money and are finding it hard to put healthy food on the table, check out the Supplemental Nutrition Food Program (or SNAP), formerly known as food stamps. It’ll help you buy items such as fruit, vegetables, bread, cereal, meat, fish, poultry, and milk.

You can also visit your local farmer’s markets. They’re available in most communities, supplying locally grown produce and, in some places, meats (depending on state and federal laws).

If you have children under 5, check out the Women, Infants, and Children (or WIC) program. WIC provides supplemental foods to low-income pregnant, breastfeeding, and postpartum women, and for infants and children up to age 5.

Eating healthy on a budget is very possible. You just need a plan, some common sense, and know where to go.

 

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Updated:  

January 18, 2024

Reviewed By:  

Janet O’Dell, RN