9 TIPS TO EAT HEALTHY ON A BUDGET
What we eat matters.
Healthy foods promote good health, while an unhealthy diet can increase the risk of health issues.
Unfortunately, not everyone has equal access to healthy foods. Research from 2017 found that on average and per serving, healthy foods cost nearly double the price of less healthy foods. For this reason, it can be challenging to eat healthy on a budget.
In fact, a 2020 study found that people who live in low-income households find higher costs to be a major barrier to eating healthy. That same year, the U.S. Department of Agriculture (USDA) reported that at least one in 10 U.S. households was food insecure — meaning their access to the nutritious foods required for active, healthy living was limited by a lack of resources.
If you’re trying to eat healthy on a budget, don’t stress. While it can take time and effort, that same 2020 study found that it is possible to eat well while staying within your means. Of course, systemic change is needed to make healthy foods accessible to everyone, but in the meantime, individuals can employ several strategies to consume a healthier diet on any budget.
Below, we define what “eating healthy” means and offer tips on how to eat healthy without breaking the bank.
WHAT DOES IT MEAN TO EAT HEALTHILY?
To some extent, a healthy diet varies from person to person. The foods that make one person feel good and strong might provoke an allergic reaction in someone else; different people have higher or lower caloric requirements depending on their activity levels and other factors; and so on. There aren’t one-size-fits-all rules when it comes to eating healthily.
That said, there are several dietary guidelines that generally support healthfulness. For example, the United States Department of Agriculture calls for people to:
- Focus on eating nutrient-dense foods from each of the primary food groups.
- Limit food choices that are high in added sugars, saturated fat, and sodium.
- Limit alcoholic beverages.
Additional research defines a healthy diet as one that’s lower in animal-based foods (especially fatty and processed products) and higher in plant-based snacks and foods including:
- Fresh fruits and vegetables
- Whole grains
- Legumes (such as beans and peas)
- Healthy fat sources including seeds, nuts, and oils
Prioritizing healthy foods can promote overall wellness while reducing your risk of serious health conditions, including heart disease, high blood pressure, some types of cancer, and more.
HOW TO EAT MORE HEALTHY FOODS ON A BUDGET
Once you understand what constitutes a healthy diet, it’s time to figure out how to stock your fridge and pantry with as many healthy foods as possible. The following tips will help you do just that.
- EAT FOODS THAT ARE IN SEASON
Seasonal produce that’s grown near where you live is generally less expensive. Because the produce doesn’t need to be shipped from far away, companies don’t need to make up for the cost of long-distance transportation. Bonus: Food grown locally and in season tends to taste more flavorful than food shipped far from its place of harvest.
In-season produce differs by region, so you’ll need to do a little research on your own area. For example, in the Mid-Atlantic, summer produces an abundance of corn, tomatoes, stone fruits, and salad greens, while cooler temps bring on the harvest of squash, hardy greens (such as kale), and cruciferous vegetables like cauliflower and broccoli.
- PLAN YOUR MEALS
Planning or meal prepping ahead can help you cut costs and prioritize healthy foods. Before heading to the grocery store, plan out your meals for the upcoming week. Here are some tips to get you started:
Take an inventory of your fridge and pantry before shopping so you don’t accidentally purchase duplicates. Make a list of the ingredients you’ll need, and stick to the list while you’re at the store instead of reaching for impulse buys.
Aim to buy versatile ingredients that will allow you to make multiple meals. For instance, you may cook a whole chicken and then use it in multiple recipes, such as fajitas and soup.
Take advantage of leftovers. Cook dishes that will store well in the fridge or freezer, such as soups or casseroles. Whip up a large batch of one of these meals and store the leftovers to last you through the next week or so.
- LOOK FOR DEALS
Here are several ways to take advantage of grocery store deals:
Cut coupons. Many grocery stores still produce printed coupon booklets and distribute them in newspapers or via the mail; others offer coupons online. Peruse the discounts before you go to the store and come armed with coupons. Simply using five 50-cents-off coupons each week can save you more than $100 annually.
Enroll in your store’s loyalty rewards program. This simple measure is an easy way to take advantage of any and all discounts offered at the store.
Check sale flyers. Many grocery stores create weekly sales flyers that advertise the week’s discounted products. Check out the flyer before shopping and aim to plan some meals around its offerings.
Shop at grocery outlets. Not everyone will have access to a grocery outlet, but many communities do. These stores tend to offer foods from either generic or big-name brands at discounted prices.
- EAT BEFORE YOU SHOP
“Don’t shop on an empty stomach” is a common saying for a reason. Shopping while hungry increases the chances that you’ll make impulse purchases that may not help you achieve your health goals or honor your budget.10 Plan to shop right after a meal or consume a satiating snack (such as a spoonful of nut butter or a handful of nuts) before heading into the grocery store.
- MAKE STRATEGIC CHOICES WHILE GROCERY SHOPPING
Hit the grocery store prepared with these strategies.
Know your budget. Determine your budget in advance so you can make sound decisions in the store. Not sure how to plan a food budget? Try consulting a program such as Iowa State University’s Spend Smart-Eat Smart, which provides tools such as a calculator to compare prices, food preparation tips, recipe tracking, and more.
Opt for store brands. With rare exceptions, store-brand or other generic-brand foods cost less than brand-name options — and they’re usually equal in quality. (Compare the nutrition information and ingredients to be sure.) Buying generic items can save you a whopping 20 to 30 percent on food bills, according to the Center for Disease Control and Prevention.
Stick with whole foods. Skip prepackaged and convenience foods, which may be less nutritious and cost more per meal than meals made from standalone ingredients.
Buy frozen or canned produce. Fruits and vegetables bought in canned or frozen form usually cost less than the same fresh produce. They also last longer, reducing the chances that produce will go to waste. Choose canned options packed in water (not syrup) and be mindful of added sugars, salts, or sauces.
Up your whole-grain consumption with cost-effective staples such as oatmeal, rice, and whole-grain noodles. Be aware that whole-wheat bread tends to be more expensive, so you can budget accordingly.
Buy produce at farmers’ markets or farm stands. Sometimes, prices in these locations are lower than at a grocery store.
Buy less meat. Meat and fish are more expensive sources of protein, while plant-based proteins such as legumes and tofu can provide the protein your body needs for a much lower cost. Even if you don’t go full vegetarian, reducing your meat consumption by any amount can lead to significant cost savings. Another option is to buy meat in bulk during a sale and then storing it in the freezer. That way, you don’t have to give up your preferences or your wallet.
Purchase filling snacks. A bag of chips costs a pretty penny, but a bowl of them may not fill you up as much as you’d like. This can leave you hungry for more, which can increase food costs. Aim to purchase healthy snacks (such as apples and nuts) that will satisfy your hunger while providing your body with the nutrients it needs.
Buy nonperishable foods in bulk. Buying in bulk can cost more upfront, but if you can swing it, you’ll come out ahead. Purchasing nonperishables in bulk usually costs less per unit of measurement. Whole grains (such as oats, quinoa, or rice) and legumes (such as dried lentils or beans) are often available in bulk and will last for a long time if stored properly.
- STRIVE TO MINIMIZE FOOD WASTE
No one wants to spend their hard-earned dollars on food only for it to go to waste. Reduce food waste with these simple tips:
Buy only as much fresh produce as you can consume in one week.
When you bring home new groceries, rotate older items to the front of the fridge and pantry so they don’t get lost behind newer purchases.
After cooking a meal, freeze any leftovers you won’t consume within a few days.
- BUDDY UP
Do you have a friend, family member, or neighbor who’s also trying to eat healthy on a budget? Consider pooling your resources in any or all of these ways:
Take turns hosting weekly potlucks so everyone is only responsible for cooking (and paying for) one dish instead of a full meal and sides.
Cook large-batch meals together with shared ingredients and split the leftovers.
Split the cost of a meal delivery subscription, then split the meals.
Borrow from each other’s herbs and spices instead of buying a seasoning that you only intend to use once.
- PREP MEALS FOR WORK AND TRIPS
Buying lunch while you’re at work or dining out during travel can rapidly eat into your food budget for the month. Reduce costs with these tips:
Prep meals for the workweek and pack your lunches.
While traveling, bring some leftovers and/or purchase groceries to prep your own meals instead of eating out multiple times a day.
Bring along a water bottle whenever you leave the house so you don’t end up paying for a beverage.
Order tap water at restaurants. It’s free and good for you.
- GROW YOUR OWN
If you have the space for a garden or some containers (say, on a patio or fire escape, or next to a sunny window), try your hand at growing your own produce. Starting up a garden requires some financial investment, but you can cut costs by growing your own plants from seeds, reusing nursery pots (instead of purchasing expensive containers), and making your own compost to nourish your plants.
CONCLUSION
No matter your food budget, it’s important to prioritize healthy foods so your body gets the nutrition it needs to feel good and stay healthy. While eating healthy on a budget poses some challenges, it can be done with planning, preparation, and savvy shopping.
