Eating Healthy On a Budget
Smart, Healthy Food Choices Are Still Possible
Many people mistakenly think that buying fresh, nutritious food automatically means spending a fortune at the grocery store or market. With food prices continuing to rise, it’s more important than ever to learn how to eat healthy and still stay within your budget. Not only will you get the most out of your food dollar, but you will also feel better and have more energy from eating healthy, balanced meals.
Here are some good suggestions for saving money on your food bill and still maintaining a healthy diet.
- Just as impulse buying can ruin your overall budget, impulse grocery shopping can severely damage your food budget. So before you go to the store, make a list of what you need. This works best when you plan your meals in advance. Not only does this avoid the age-old question “What’s for dinner?” it also gives you options on how to use the leftovers for another meal which also saves money.
- Never grocery shop when you are hungry. Schedule your shopping either after a meal or after you have had a snack. This will greatly reduce the chances of impulse buying.
- Try to shop the outer sections of the store first. This is normally where the healthier foods are located- fruits, vegetables, dairy products, meats, fish, and poultry. The more processed, packaged foods are generally displayed on the inner aisles of a store.
- Buy whole foods whenever possible. Unprocessed foods are usually cheaper and always more nutritious than processed foods.
- Good sources of protein are ground beef, tuna, chicken breasts, cottage cheese, yogurt and eggs. Carbohydrates can be found in pastas, rice, potatoes and breads. Fats come from olive oil, butter, and nuts. Your goal is to eat a variety of foods, in balance. Try having meatless meals at least a few times a week. (3-4 times is even better) Vegetables, fruits, rice and pasta all make filling, nutritious meals with less fat content and more savings.
- Avoid buying soda and juice (sports) drinks. They are expensive, loaded with sugar, and have virtually no nutritional value. Instead of buying 100% juice, buy the whole fruit. Eating an orange every morning is better for you than drinking a glass of orange juice. And skip the bottled water. Invest in a good water filter for your kitchen faucet and take your water with you. Your wallet will thank you and so will the environment (no more plastic bottles to discard).
- A good rule of thumb when buying fruits and vegetables is “fresh is best, frozen is better, and canned is ok”. When buying other than fresh, look for items packed in their own juice (or water) and with little or no sugar or salt added. Canned foods tend to be high in sodium, so avoid them when possible.
- Buy the standard colors of fruits and vegetables. Exotic varieties may look interesting, but they are usually much more expensive.
- Green peppers cost a fraction of what red and yellow peppers cost. Buy the whole item and cut it yourself at home. The pre-cut bags may save you time, but they normally cost more.
- Dried beans are a wonderful source of protein and are inexpensive additions to your diet. There are many varieties, including navy, black, lentils and chickpeas, which can all be made into delicious soups and salads.
- Look for items on sale. Many times, stores will sell meat and poultry at a discount when the “sell by” date is near. If it’s a large amount, divide it into useable portions and freeze for later. Don’t buy perishable items in bulk that you can’t reasonably use before it spoils. It’s no bargain if you end up throwing most of it away.
- If you are unfamiliar with a certain food, look up recipes beforehand so that you have some ideas on how to prepare it. It’s always good to add new ingredients to your meal-planning. This eliminates food boredom and introduces new tastes to your dishes.
- Try to buy your food from one or two places. Driving around to 5 or 6 different stores to save a few dollars is not only time-consuming and frustrating; it wastes gas (and your energy).
- Check out local farmers’ markets for fresh produce at reasonable prices. In many cities, these markets not only offer fruits, vegetables and herbs, but now sell artisan cheeses, eggs, breads and meats. Some are open on weekends, others 7 days a week. Check your local newspaper to find one near you.
- Preparing your own food is an easy way to spend less and eat better. Eating at home (or taking what you’ve fixed with you) is almost always cheaper than eating out or buying something “on the run”. All it takes is some planning. For breakfast, try cooking oatmeal instead of using packaged, sugary cereal. A bagel toasted at home is far less expensive than one purchased at a fancy coffeehouse (not to mention the price of gourmet coffee). Take your lunch to work rather than going to a restaurant. A simple sandwich, soup and fresh fruit will benefit you more than a greasy burger chased down with a sugar-loaded drink.
- Many parts of the world eat what we would consider “lunch or dinner” food for breakfast. There’s no rule that says you have to eat cereal in the morning! Try a European breakfast for a change- some yogurt, fresh fruit, bread and tea. Or perhaps a more exotic offering- cheese, olives, hummus, tomatoes and cucumbers. The Japanese enjoy miso soup, rice and sometimes fish for breakfast.
- While all of this might sound strange at first, the point is to eat a nutritious breakfast to prepare you for the day ahead. If you feel like a bowl of soup or leftovers from last night, it doesn’t matter as long as you eat something filling and healthy. Exploring different options can open your eyes (and delight your taste buds) to new and exciting foods.
- Living on a budget doesn’t mean you have to eat poorly. By planning your meals in advance, making a proper shopping list, and knowing how to choose nutritious, reasonably priced foods, you can eat well and still save money.
