It’s no secret that eating healthy foods on a regular basis can dramatically improve your health. Daily consumption of fruits, vegetables, whole grains and heart-healthy proteins, along with a healthy lifestyle, has been proven to protect against disease, elevate mood and sustain mobility as you age.
The great news is a diet of healthy food doesn’t have to be costly. Remember the “Three Ps” to incorporate healthy eating without breaking the bank: plan, purchase and prepare.
Make a Plan and Stick to It
Planning before grocery shopping boosts your budget by providing a framework so you can get in and out of the store with only the items you need to create healthy meals. In addition to saving you money, planning will keep you focused when faced with the unhealthy choices lining the aisles of many grocery stores.
To start, know how much money you have in your budget to spend on food. Make a shopping list with the foods you enjoy that can be prepared with low-cost ingredients. Write these ingredients down and check your shelves or pantry for items you already have. Mark these off the list to prevent unnecessary purchases. And don’t forget to incorporate leftovers into your meal plans.
Frozen fruits and vegetables provide comparable nutrition and typically cost less than fresh produce. Keep an eye on store sales and stock up on shelf-stable items, such as canned tuna and beans, that offer quick and easy protein. Remember to compare labels: If the ingredients and nutrition content of a generic brand are the same as in the name brand, it can offer even more value. Planning may take practice and patience, but it pays off in a healthy body with a fatter wallet.
Resist Temptation While Shopping
After making a list and eating a satisfying pre-shopping snack to keep you from making impulse buys based on hunger, it’s time to go shopping. Keeping healthy meals and a tight budget in mind, stay smart and avoid unhealthy triggers in the dessert and snack aisles by sticking to your list.
Buying in bulk can save you money if you can consume the food before it expires. Comparing the item’s cost per unit on the shelf label will help you calculate the amount you’re spending to get the best deals. Spices and other ingredients can be found at many international grocery stores and will go a long way toward keeping bland foods tasty. Finally, don’t forget to join the store loyalty programs available in your area. Signing up for a grocery store discount card gives you access to coupons and special offers for an additional savings boost.
Supermarket Alternatives
When purchasing fresh fruits and vegetables, consider shopping at the local farmers market. Fresh produce is more affordable in season so the farmers market is an ideal place to stock up at a savings.
Because farmers markets supply healthy food from local growers, the savings in transportation costs get passed on to the consumer. The result is quality ingredients at budget-friendly prices with a smaller carbon footprint. For more information on where to find a farmers market near you, check out the National Farmers Market Directory.
Another option for purchasing healthy, budget-friendly food is to have it delivered directly to your door. A quick search for online retailers who deliver inexpensive produce can offer easy alternatives to traditional grocery store shopping. In addition, joining a community-supported agriculture (CSA) program is a great way to buy fruits and vegetables while supporting local farmers.
Smart Preparation Can Save You Money
Preparing ingredients by purchasing the larger, whole item and cutting it into portions to refrigerate or freeze the remainder will save money as well. Pre-cut items are more expensive so skip the pre-chopped salad, fruit, chicken and shredded cheese and stretch your dollars by preparing the food yourself.
Looking for more ways to save? Dried beans, rice and slow-cooked oatmeal will extend your food budget even further. Search recipes online with the ingredients you have on hand to get ideas for delicious leftovers at a pleasing price.
Healthy Meals That Won’t Break the Bank
Here are some examples of cheap and healthy meals that are easy to prepare and taste great.
- Chili: Try a meatless version or look for ground chicken, turkey or low-fat beef on sale.
- Tuna salad: Serve this versatile dish on a bed of greens.
- Tofu: Toss with sesame oil, garlic and ginger over rice and cooked greens. There are many delicious preparations for tofu—and it’s cheap.
If you’ve tried these tips and the food budget is still too tight, here’s where you can find more information on help with food resources in the community.
More to Read
- 5 Reasons Why Farmers Markets are Good for You
- The Benefits of Seasonal Eating
- Healthy Eating on a Dime
- Change Up Your Meals With These 5 Easy Food Swaps
- Meals for Picky Eaters: Help Your Kids Enjoy Nutritious Food
Medically reviewed by Brooke Sawicki, RD, LDN.
