7 tips for healthy eating on a budget
You want to make healthier meals for your family, but foods like fresh produce and lean meat are pricey, and seem to get more expensive every day, even for the non-organic stuff. How can you keep up with a nutritious diet without draining your bank account?
Registered dietitian Abby Deal said there are ways to stretch your dollar and offered these tips for healthy eating on a budget.
1. Plan your meals.
“When you’re planning your meals, try stretching the ingredients you’re buying so you can use the same ingredients for multiple meals,” Deal said.
For instance, the vegetables you made for dinner could be used in a quiche the next day for breakfast.
Having a list and knowing what you want to buy can also help you resist those impulse buys that can make your grocery bill higher.
If you have kids, involve them in the planning. It teaches them lifelong skills for how to eat healthy. Explain to them why eating healthy is important – that it helps their brain development and keeps their energy levels high so they can learn in school and be active with their friends. Learning these tips at a young age can help them prevent disease in the future.
“One example I love to give is helping kids create their own Lunchables,” Deal said. “Get a container with segments and ask the kid to help fill it. It’s a fun activity that helps them decide what they’re going to eat for the week.”
2. Look for budget-friendly produce options.
Fresh is best, but frozen and canned fruits and vegetables are good options. Just be sure to read the ingredients label to make sure you’re getting the healthiest options.
For example, if you’re buying canned fruits or vegetables, look for “low sodium” or “no sodium” on the front of the can. For canned fruit, make sure it’s packed in 100% juice or water versus syrup. Also, look at the ingredients list to make sure other less healthy ingredients haven’t been added.
3. Buy in bulk.
Rather than buying one or two apples from a bin, buy a bag of apples.
“Generally, you’re going to get things at a cheaper cost when buying in bulk versus buying single items,” Deal said, “but check the unit price to make sure you’re getting the best deal.”
This may mean you end up with way more apples than you needed for a single recipe, but that’s where circling back to meal-planning comes in handy. Maybe you only needed two apples for oatmeal but can turn the extra apples into an easy pork, onion and apple skillet for dinner.
4. Shop for seasonal produce.
“Usually, fruits and vegetables that are in season are going to be cheaper because we’re not having to outsource them from other countries or areas, which can run up the cost,” Deal said.
Grocery stores will often have displays of in-season or more locally sourced vegetables or fruits within the produce area. Keep an eye out for what’s in season and what you can buy on sale.
5. Vary your protein.
Meat can be the most expensive item in your cart. One way to save money is to choose protein options that aren’t meat based, such as beans, peas, seeds and nut butters. For example, if you’re having a taco night, try adding beans to your ground beef or ground turkey to make it go further.
6. Use the USDA MyPlate as a guide.
MyPlate is a good way to make sure you’re getting all the necessary food groups.
“It’s a blueprint for what our plate should look like every time we eat, and that kind of gives you a good roadmap for the things that we should buy at the grocery store,” Deal explained.
You want to fill your plate mostly with fruits and vegetables, adding healthy grains and protein.
“Using MyPlate can not only guide your meals, but also your snacks too,” Deal said. “See how you can combine two of the food groups on that plate for a snack. For example, with pretzels and peanut butter, we have our grains and our protein. Or have a fruit and a protein, such as some strawberries and a cheese stick.”
7. Look for government assistance programs and other resources.
Based on your income and the size of your family, you might qualify for programs such as WIC (Women, Infants and Children) and SNAP (Supplemental Nutrition Assistance Program).
Another great resource is cookingmatters.org, a website that offers more tips for healthy eating on a budget, as well as recipes and meal prep ideas.
For families with kids who are out of school during the summer, the Summer Meals Site Finder can be a useful tool. Just enter your state and zip code, and it will show you all the summer meal program sites, including pick up times, the type of meals they are and eligibility information.
In South Carolina, WIC recipients can also participate in the Healthy Bucks program.
Those who spend $5 on fruits and vegetables with their SNAP EBT card can get $15 of Healthy Bucks tokens to spend on additional fruits and vegetables at participating Healthy Bucks vendors.
The bottom line on healthy eating on a budget
Although it takes extra effort, finding ways to fit healthy meals into your budget will pay off with better nutrition and a little extra money in your pocket.
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