Eating healthy is one of the most important steps you can take for coping with chronic disease and preventing future health challenges. Having a strict budget isn’t a good reason to skip out on healthy eating.
While some claim eating healthier comes at a higher cost, it’s possible to bring your grocery bill down by shopping smarter.
How to Lower Your Monthly Food Budget
Here are six tips for eating right while still staying within budget:
- Buy local. There are many reasons why farmers markets are good for you. One big reason is that farmers markets may sell produce for a better deal than at the grocery store. Most markets in Maryland also accept assistance programs like WIC, SFMNP and SNAP cards. Find a local market near you through the National Farmers Market Directory.
- Choose private labels. Often, store brands sell generic products cheaper than well-known brands. Just check the ingredients to ensure you’re getting the same product.
- Don’t be tricked. Companies may use buzzwords on a product such as “healthy” or “natural” to charge more. The U.S. Food and Drug Administration (FDA) does not regulate many of these words. Turn products around to see if the marketing claims on the front match the nutrition label on the back. Items labeled “organic,” however, do have to meet FDA standards.
- Plan your grocery trip. Set yourself up for success and strategize your next shopping trip. Organize a detailed grocery list that includes items on sale at the store. Also, don’t shop hungry to avoid impulse buying unhealthy snack foods or candy.
- Shop the frozen section for out-of-season produce. If you’re craving strawberries in the winter, buy frozen instead. Frozen fruit keeps its nutrition content and is often more affordable.
- Try “Meatless Monday.” Not only does meat tend to be expensive, but eating too much red or processed meat isn’t good for your heart. If you have a family of meat lovers, try incorporating one meatless day a week that focuses on plant-based protein. Try out a falafel burger, lentil Bolognese or a tofu quinoa bowl.
Healthy Foods for under $1
For only $1 per serving, these nutritious foods won’t break the bank or your diet:
- Apples. Eat whole or slice and spread with nut butter.
- Baby carrots. Dip into some homemade hummus.
- Brown rice. Prepare for an affordable, whole-grain side dish.
- Can of garbanzo beans. Instead of purchasing a prepared dip, make easy, homemade hummus.
- Eggs. Serve them hard-boiled, scrambled, in an omelet or sunny side up. Eggs are versatile and protein-rich.
- Oats. Save money by buying plain oats in bulk and adding your own healthy toppings.
- Plain yogurt. Bring along for a quick, healthy breakfast or snack.
- Sweet potato. Cook in the microwave or oven. Sprinkle on cinnamon and sugar for a sweet snack or sea salt and pepper for a savory side.
