So you want to improve your eating habits, but don’t want to break the bank
Tips for eating healthy on a budget
With food prices constantly on the rise, eating healthy can feel like a challenge, not only for determining what to eat but also for our bank account. It doesn’t have to be this way though. By setting some goals and planning ahead, we can eat a balanced diet without breaking the bank.
The Goals of Healthy Eating
The top goals of healthy, balanced eating should be focused on fueling our body, meeting our nutrient needs, and providing some pleasure and enjoyment at meal and snack times.
Fueling our body: The number one purpose of eating is to fuel our bodies. We need energy to make it through the day and food is our main source for taking in that energy. If nothing else, we need to make sure we are eating enough throughout the day to maintain a satisfied feeling of fullness and provide our body with the energy it needs to get through the day.
Meeting our nutrient needs: Following a balanced diet means meeting our body’s individual nutrient needs. The best way to do this is to focus on consuming a variety of foods, filling our plates with a lot of color, and eating a plant forward diet. We don’t have to cut out meat altogether, but by eating mostly plants with a variety of colors, we can meet our nutrient goals. Aiming to choose lean meats and fish is a great way to incorporate animal products that are lower in cholesterol and healthier for our hearts.
Providing some pleasure and enjoyment: Eating should be enjoyable, most of the time. We won’t eat the perfect meal or snack every time we head to the table, but following a healthy diet shouldn’t come with the burden of bland flavors or foods we don’t enjoy. It’s important to incorporate foods and flavors we like so that mealtime is pleasurable and something we look forward to doing.
Tips for meeting these goals on a budget
It may feel impossible or way too challenging of a task to take on healthy eating while also trying to maintain a budget, but it is possible. Our diet may not be perfect, but the focus is on improvement and making choices that will benefit our body and overall health.
Choose fresh produce that is in season: To help decrease the cost of fresh produce, learn what fruits and vegetables are in season. Buying in season can help decrease costs at the grocery store and farmers markets. You also get tastier fruits and vegetables when you buy in-season.
Frozen and canned produce are healthy options: Frozen and canned fruits and vegetables can be just as healthy as fresh fruits and vegetables and are generally cheaper. Frozen fruits and vegetables are not much different nutritionally from their fresh counterparts. They are generally picked and frozen quickly to maintain freshness which also helps to maintain nutrients for a longer shelf-life. Be aware that canned fruits and vegetables are usually packed with some type of preservative. Look for canned or pre-packaged fruits packed in water or their natural juices without added sugar to get the closest to fresh option without being fresh. For vegetables, try to purchase lower sodium options and rinse the vegetables with water before cooking or serving. This helps to decrease the sodium content which is a little more heart healthy.
Shop the sales and use coupons: Joining grocery store membership programs and keeping an eye out for coupons can be a very helpful money saving tip. Many stores have apps or membership programs that offer member discounts or allow you to earn points to use for discounts later the more you shop at the store, like a loyalty program. These can be super helpful when trying to cut costs at the store and generally do not come along with membership fees. Following along in the apps can also let you know when certain items are on sale or help you learn which days offer the most deals.
Plan meals and snacks ahead of shopping: One important strategy for saving money before you even get to the store is to plan ahead. Planning can help decrease food waste. You can buy one ingredient that works for several meals that week. You can also plan out meals that will make enough to have leftovers for lunch or breakfast the next day. Planning allows you to look at what produce may be in season and what products may be on sale and develop weekly menus around those ingredients. Planning helps you stay on track with your health goals and gives you a roadmap of where to shop when you get to the store.
Follow a grocery list and/or order groceries online: The final tip is to prepare for your trip to the store. Try not to go hungry. When we are hungry, we tend to be easily distracted and may end up buying more snacks than we intended. It’s also important to have a list of what you need with you. Check your pantry and fridge before heading to the store to fill your grocery list with items you actually need. This will decrease food waste and keep you from overspending. Shopping online is another great option that can help you save time and money. Doing your grocery shopping from home can reduce impulse buys in the aisles and keep you on track. It can also help you price compare similar products a little more easily.
Following these tips and tricks will help you get started on your quest to eat healthier on a budget. Following a balanced diet that works for you does not have to be a burden or an overwhelming challenge. Find a routine that works for your schedule, taste preferences, and budget.
