Eating Healthy on a Budget

Eating Healthy on a Budget

There are many ways to save money at the grocery store and continue to eat healthy. You can be successful if you plan your meals according to your budget, purchase according to your budget and grocery list, and prepare food yourself.

How can I buy more food on a limited budget?

Plan

  • Plan meals and snacks according to a grocery list and budget you create.
  • Look for recipes where you can cook once and make enough food for two meals.
  • Include meals that will “stretch” more expensive foods such as stews, casseroles, and stir-fry dishes.
  • Make a grocery list and make sure to bring it with you to the store. If you have a smart phone, you could use your phone to create your shopping list.

Purchase

  • When grocery shopping, buy only the items on your grocery list and go only to the areas of the store that have the items on your list.

Prepare

  • Some meal items can be prepared in advance. Pre-cook on days when you have extra time.
  • Make extra food (such as by doubling recipes) and freeze the extras in meal-sized containers or in individual portions for fast meals and snacks.
  • Use leftovers in your meal plan for the week.
  • Try some meatless meals or try “no cook” meals like salads.
  • When you come home from the grocery store, wash and prepare your fruits and vegetables so they are ready to use and eat. This will help reduce food waste.

How can I buy more food on a limited budget?

Try these tips the next time you go shopping:

  • Buy store brands or generic brands.
  • Use coupons only for foods and brands you normally buy. Avoid buying items you wouldn’t normally buy simply because they are on sale.
  • Check online and in newspapers for weekly deals.
  • Buy healthy items from the bulk bins when available, such as herbs, spices, flours, pastas, nuts, and dried fruit.
  • Buy fruits and vegetables that are in season. Prices are usually lower on in-season produce.
  • Compare and contrast different items. You can do this by looking at the unit price on the price tag. Use it to compare different brands and sizes to find out which item is the best deal.
  • Choose naturally low-cost healthy items, such as carrots, potatoes, apples, bananas, and oranges. Dried or canned beans are a low-cost protein source.
  • Buy in bulk and freeze extra food. Items you can buy in bulk include meats, fish, poultry, frozen fruits, and frozen vegetables.
  • Limit the purchase of prepared or “ready-to-eat” foods, such as pre-cut fruits and vegetables and pre-made salads.
  • If possible, shop around to discover which grocery store offers the best prices. Some stores charge much more than other stores for the same items.
  • Do not shop when you are hungry. If you shop while hungry, It may be hard to stick to your list and budget.
  • Stick to your list and resist impulse buys. Treat your list as your official plan for the week.
  • Buy a variety of vegetables and fruit by purchasing fresh, frozen, and canned items.
  • Look beyond eye level. Foods at eye level (adult or child eye level) are more expensive. Look at the top and bottom shelves for deals.
  • Be efficient with your time when shopping. The more time you spend at the store, the more money you are likely to spend.
  • Consider other retailers such as dollar stores, larger wholesale stores, local fruit and vegetable stands, and farmers markets.

What are some tips for less expensive food substitutions?

When choosing more expensive foods like meats and dairy, try these tips to save money:

  • Choose cheaper cuts of meat, such as bone-in chicken thighs and drumsticks instead skinless and boneless chicken. When you are ready to prepare the chicken, you can remove the skin yourself to make it healthier.
  • Choose lean meats like chicken or turkey. When choosing ground beef, make sure it is lean ground beef (92% lean, 8% fat). If you do buy a fattier ground beef, drain the fat before eating.
  • Buy dried beans and peas, such as lentils, split peas, or kidney beans.
  • For seafood, choose canned tuna, salmon, or sardines.
  • Eggs are a low-cost source of protein.
  • Buy the larger tubs of yogurt instead of individual-sized containers.
  • Choose water instead of sodas and other sweetened beverages.
  • Skip buying chips, cookies, and other “junk food”. These items are usually expensive, high in calories, and low in nutritional value.

How can I prepare the foods I buy in the healthiest way?

Practice these tips for cooking foods in the healthiest way to reduce excess fat and calorie intake:

  • Steam, saute, grill, or bake foods instead of frying them.
  • Make sure half your plate is filled with fruits or vegetables. Choose from fresh, frozen, or canned fruits and vegetables. If eating canned, remember to rinse them before eating. This will remove any excess salt added for packaging.
  • Trim all fat from meat before cooking. Remove the skin from chicken or turkey.
  • Spoon off fat from meat dishes once they have been chilled in the refrigerator and the fat has hardened on the top.
  • Use skim milk, low-fat milk, or evaporated skim milk when making cream sauces, soups, or puddings.
  • Substitute low-fat yogurt, sour cream, or cottage cheese for sour cream and mayonnaise in dips and dressings.
  • Try lemon juice, herbs, or spices to season food instead of salt, butter, or margarine.
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