Eat Healthy On A Budget

Eating a nutritious diet is important to keep you in good health and it protects you against chronic disease. The reality is that eating a diet rich in a variety of healthy foods can cost more than eating cheap, unhealthy food, but remember this: it’ll most likely save you doctor bills in the long-term because you will overall be healthier. With that said, nutritious foods don’t have to break the bank. Consider the following tips for healthy eating on a budget. 

1. Cook meals at home 

Eating at home is generally cheaper than eating out because you’re not having to pay for service. You buy the food at its base retail price and make it yourself. Keep things simple by starting with what you already have in your refrigerator and pantry. Make a list of your current stock and consider what recipes you can make with what you already have.

2. Plan ahead & stick to a shopping list

Creating a meal plan and shopping list can help reduce impulse purchases and keep your grocery bill within budget. Grocery lists also make shopping easier and faster and having lists ensures you get all of the ingredients you need in one trip. Having meals planned for the week will also help prevent food going bad before you get around to using it – food waste is definitely not cost effective!

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3. Look for discount products / brands 

Certain types of food costs more than others. If you’re trying to eat healthy but can’t afford to buy anything and everything you want, then start looking out for what healthy foods cost less. For example, one grain may cost significantly more than another, or one type of meat may cost more than another, or the same applies to fruits and vegetables. Also consider using recipes with common ingredients that can be used for multiple meals. Using different herbs and spices can help make the same ingredient taste different in each dish.

Just like some items within the same category may cost more than another, there are certain healthy brands that may have less expensive products. There are quite a few healthy brands that I like, and I don’t just stick to buying one. I’m always comparing their prices and buying the less expensive product, but I still stick to my approved healthy brands. For example, I like to buy sprouted bread and I love Ezekiel bread from the brand “Food For Life”; however, their sprouted breads are TWICE the price as the sprouted bread by Simple Truth Organic (where I live at least). Both are within my requirement of being sprouted and less processed, but I can save a lot of money by sticking with Simple Truth Organic. I use this same concept for everything else in the store.

Read the Nutrition Facts label! Not all similar products at the grocery store have similar ingredients. Checking the nutrition facts label is a beneficial tool that can be used to assess ingredients and serving size. After some practice, you’ll start learning which brands are healthier, and out of all the healthy brands, you’ll start learning which ones have the most competitive price.

4. Shop Wholesale

Shopping at wholesale stores such as Costco and Sam’s is an easy way to cut down costs. This is because you are buying product in bulk at a discounted price. For example, I buy Primal Kitchen Mayonnaise… it’s about $10 for a 12 oz container at Whole Foods/Sprouts/Kroger/other regular stores, but I literally spend less than $10 at Costco for a 32 oz container. It literally costs less for a larger container! Shopping at wholesale stores is wonderful. They typically have a yearly membership fee, but you will probably pay it off within the first few visits to the store.

5. Check the unit price

As mentioned above, I always compare prices of healthy brands. However, keep in mind that instead of looking at the overall price, you need to look at the price per oz. Some grocery items may have a lower total cost but a higher unit price. The unit price identifies the cost per serving or weight, such as cost per pound or ounce. A lower unit price indicates a better value, even if the retail price is higher than comparable products.

If the unit price isn’t listed, it can be calculated with this equation: Unit price = Total price/Total size(such as oz or lbs)

Compare the unit prices between the available healthy brands and buy the one with the lower unit price. Another way to get the lowest unit price is to buy foods in larger package sizes or in bulk.

6. Buy frozen food

Buying frozen food such as fruit and vegetables is a great way to save money. For example, fresh berries are generally super expensive, especially when buying organic; however, they are significantly less expensive when you buy them frozen. Another great benefit to buying frozen fruits and vegetables is that it typically means the produce was harvested at peak ripeness, rather than harvested early to account for travel time (to prevent it from rotting before it even makes it to a store). So when produce is harvested at peak ripeness and immediately frozen, you not only get the most bang for your buck, but you also get the most nutrients because it wasn’t harvested early.

7. Purchase in-season produce 

When fresh fruits and vegetables are in season, there is more supply available, resulting in lower prices. Seasonal produce will vary by growing conditions and location. Research what produce is in season in your area according to the time of year it is or by checking out your local farmers market. And obviously, it’ll be easy to see what fruits and vegetables are less expensive when you’re at the store shopping, so be sure to pay attention to the varying prices.

8. Use coupons

Using coupons is definitely a helpful way to save money on groceries. You can find coupons online, in the mail, or by joining loyalty programs (my favorite). Keep an eye out while you’re at the store, too. I’m always looking out for healthy food that’s on sale.

9. Limit packaged foods

Packaged foods are an extra cost for generally no extra nutrients. If you’re on a budget, it’s much less expensive and much more nutritious to stick with the simplicity of preparing your own food. Eat well-rounded meals and if you’re hungry between meals, eat fruit or veggies with a handful of nuts. If you love dessert after dinner sometimes, then homemake your own dessert with what you have on hand. Or you can even get creative and use fruit – for example, slice pears in half, remove the pit, bake it in the oven until the top is golden, then top it with a drizzle of honey or some coconut cream and some chopped pecans. Or have a bowl of frozen berries with milk (my husband has been obsessed with this lately!).

10. Incorporate meatless meals

Incorporating meatless meals into your week can help you save money, but you don’t have to be sacrificing protein. Food items still high in protein that are generally less expensive than meat include:

Eggs (I like to buy bulk pasture-raised eggs from Costco or sprouts – they tend to have the least expensive options in my area)

Grains such as quinoa, oats, or wild rice (wild rice specifically is much higher in protein than other rice)

Legumes such as beans (I love northern beans, chickpeas, kidney beans, etc), lentils, and peas

Nuts and seeds

Dairy products such as cottage cheese, greek yogurt, and cheese. It’s best to buy from grass-fed/pasture-raised animals though – “Good Culture” is a brand that’s commonly found in grocery stores that’s not typically very expensive.

I hope all these tips help you out the next time you’re grocery shopping! Please let me know how you liked this post, or if you have any other tips in mind! 🙂

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