How to Eat Healthy on a Budget

Eating healthily on a budget can be challenging. With food prices rising, it may seem like there’s no way to afford nutritious meals at home. But with some creative budgeting strategies in place, eating healthier at home has never been more accessible!

With some thoughtful planning and smart shopping, you can eat well while staying within your budget. Here are five tips to make that happen.

1. Plan Ahead

Planning your meals a day or two ahead can help you save money, as it helps prevent purchasing packaged foods that go bad before use and fresh vegetables that get spoiled before being used up.

Meal planning not only saves you time and money, but it can also boost your nutritional intake. This is especially beneficial if you have a family and are striving to improve their dietary habits.

Once your plan is in place, be sure to stick with it. Posting your grocery list in an easily visible spot will help keep you focused and prevent impulse purchases that could break your budget.

Meal planning can also help you steer clear of prepackaged or processed foods that provide little nutrition and contribute to food waste. Instead, opt for whole, healthy items that have undergone minimal processing to provide the most value for your money.

Another way to eat healthily on a budget is limiting junk foods. Examples include sodas, cookies, crackers, processed meats, prepackaged meals and other salty snacks.

By switching to healthier options, not only will you save on your monthly food expenses but also give your body more energy and feel better overall.

Beyond planning your meals, it’s also wise to shop smarter and eat locally when possible. Not only are foods grown locally cheaper, but they are also packed with more nutrients than their processed counterparts. Plus, many local markets accept CalFresh benefits!

2. Shop The Perimeter Of The Store

When trying to eat healthily on a budget, shopping the perimeter of your local grocery store is a wise move. Here you’ll find the healthiest fruits, vegetables, fish and meats.

However, that doesn’t mean you should skip over the middle aisles at your grocery store. Some items there can be detrimental for your health – like yogurts with excessive sugar and processed foods that take up lots of pantry space.

Before beginning to shop, create a budget. Knowing how much money you have to spend makes it easier to stay within your budget and reach your goals.

Once your budget is in place, plan your meals for the week ahead and create a grocery list that only includes what you actually need. That way, only purchase what is necessary.

Without a meal plan in place, you could get sidetracked at the store and end up purchasing items you didn’t intend to. That’s why it is essential to prepare ahead of time for your trip.

Next, ensure you have a full stomach before shopping. Doing this can help avoid the temptation to buy unhealthy snacks when you’re feeling satiated.

In addition to cutting out junk food, it’s wise to avoid snacking between meals. That’s when items like chips, cookies and other high-fat, high-calorie treats can quickly add up on your expenses.

By following these tips, you can eat healthily on a budget while still enjoying delicious meals. Plus, it will save you money in the long run! To start, budget for grocery shopping each month and then utilize our free Meal Planner to create an organized weekly menu tailored for you!

3. Don’t Forget About Frozen

If you’re on a budget and in search of healthy meals, frozen foods should be an integral part of your food plan. Not only are they cost-effective, but also convenient to prepare.

They are ideal for those with busy lives, hectic schedules or simply don’t have the time to cook a full meal from scratch. Plus, they provide an excellent backup plan in case you forget to purchase ingredients for your recipe.

Frozen foods are convenient and easy to prepare, plus they can be stored in the freezer until you need them. That means you won’t have to waste money on fresh ingredients when they’re not necessary, saving you money in the long run.

Another advantage of frozen food is that it maintains all nutrients. This means you are getting all of the essential vitamins and minerals which would otherwise be lost from fresh vegetables.

Many vegetables in your supermarkets are stored for weeks before you bring them home, reducing their quality and vitamin content significantly during this time.

When purchasing frozen meals, you are guaranteed an authentic and tasty product that has been cooked from beginning to end – ready for you to eat. These recipes have been meticulously created by some of the world’s top chefs and then frozen for maximum freshness in minutes. Heat it up and serve within minutes!

Frozen foods can be a great option for those on a health journey and seeking to limit processed food consumption. Furthermore, they provide an effortless way to incorporate more fruits and veggies into your diet without the effort of making them from scratch.

4. Eat Healthy: Buy In Bulk

Bulk purchasing often results in lower unit costs per item, saving you a considerable amount of money over the long term.

Grocery stores and warehouse clubs often provide discounts and sales on bulk purchases of food products, but it’s essential that you do the math before buying anything.

By doing this, you can guarantee you’re getting a genuine bargain and avoid impulse purchases or overspending.

When shopping for food items that will last a long time, such as shelf-stable pasta, dried beans and paper goods, opt for items that are better for your family’s health. These foods also tend to have greater nutritional value.

Be mindful when purchasing items that may spoil before use, such as fresh produce or meat. According to Jerlyn Jones, a registered dietitian and owner of The Lifestyle Dietitian in Atlanta, these foods should generally be avoided unless you’re making a large meal or have extra freezer space available for storage, she recommends.

It’s wise to check expiration dates on non-food items, like toothpaste, fabric softener and teeth whitening strips. These items often have a shelf life of one year or more, so ensure you use them before they lose their effectiveness.

Another helpful tip is to limit bulk purchases to one or two things that your household uses regularly, according to Bodge. These will often be the most economical options.

Splitting purchases with friends and family is a great idea, as this can save you money in the long run. For instance, if you need 30 rolls of toilet paper, break it down into 30 rolls and give them away to close family members and friends.

5. Eat Healthy: Shop Online

When on a budget, it may be tempting to stock up on low-cost processed foods. Unfortunately, these often aren’t the healthiest options and they can add up in your grocery bill. Instead of stocking up on processed foods, focus on purchasing fresh produce as well as lean meats and healthy snacks that won’t break your budget.

When shopping online, be sure to read the Nutrition Facts labels on any items you purchase to determine how much sodium, saturated fat and added sugar they contain. Furthermore, look for items with the Heart-Check mark – this signifies they meet our criteria for heart-healthy foods.

Conclusion: Eat Healthy

Another way to help keep your grocery bill under control is planning out meals in advance. Not only does this save money, but meal planning also reduces food waste. Start by looking at what ingredients are already in your fridge and pantry, then create a list of what ingredients you’ll need for each week’s meals. You could even try using a free meal planner to track spending and find recipes within budget.