5 Tips for Eating Healthy a Budget

“Healthy food is too expensive” is a complaint I hear every day. 

Let’s face it. Food isn’t free. There’s nothing worse than spending your hard-earned money on healthy food just to see it spoil after a few days. It can be tempting to settle for boxed, canned, and even fast-food to save a few bucks. However, while convenience foods are often cheaper, they are typically loaded with sodium, sugar, saturated fat, and preservatives - all the things your doctor warns you about.

You may be familiar with the “healthy” or “natural foods” aisles of the grocery store. Here, you can find shelves of supplements, shakes, and nutrition bars labelled “organic” or “keto”. These products usually don’t come cheap. With so many “health-food” products on the market, it is easy to get caught up in the labels. The good news is, you don’t have to be a millionaire - or set foot in the “natural foods” aisle - to eat healthy. 

Follow these tips to fuel your body (and your wallet) -

1. Plan ahead: 

It may sound tedious, but planning your meals can actually save you time, and if you base your meals around in-season produce and on-sale items, it saves money, too! Simply browse your local grocery store’s weekly sale flyer - this can usually be found in the mail, at the store, or online - to plan more affordable meals. Check out which fruits and vegetables are in-season here. Need help getting started with meal-planning? Check out this article!

2. Buy local:

Support your community and eat fresh & nutritious foods by shopping locally. Farmers markets and Community Supported Agriculture (CSA) programs offer local produce, often beating grocery store prices. Find your local farmer’s market here. Find your local CSA program here. 

3. Choose affordable proteins:

Protein can be found all over the store. Inexpensive plant-based protein options include beans, peas, and lentils. Stock your pantry with low-sodium canned or dried chickpeas, split peas, and beans for easy meals. 

• Canned seafood, like tuna, sardines, or salmon, are also inexpensive and high in heart-healthy omega-3 fatty acids. Choose water-packed over oil-packed. 

• Eggs are one of the cheapest complete protein sources in the American diet. Omelets, anyone?

• Get a better deal by choosing “family packs” of chicken or turkey and freezing the rest. Bags of frozen chicken breasts are just fine, too!

4. What about organic?

There is no consistent evidence that eating organic produce is healthier for you. It is far healthier to eat a variety of fruits and vegetables, regardless of whether they were grown organically or conventionally, than to avoid them. 

• Choose in-season fresh fruits and vegetables, and plan to eat these before frozen or canned options.

• Frozen fruits and vegetables (without butter sauce) are just as nutritious and often cost less than fresh ones - plus, they last much longer! Stock up on your favorites for easy meal prep or nutrient-dense smoothies. 

• Choose canned fruits in 100% juice or water and “low-sodium” or “no sodium added” canned vegetables. 

5. Do your research!

There are tons of websites and online cookbooks dedicated to saving you money. I recommend this one from the USDA to get you started. It includes easy recipes with cost estimates to help you stay within your budget while eating the rainbow. 

Find more tips for saving money and eating healthy with MyPlate here.