Eating Healthy on a Budget: Tips and Strategies

With food prices on the rise, those fast-food meal deals are probably looking better and better. After all, it's quick and easy to grab a bite for lunch or dinner.

While there’s nothing wrong with enjoying a burger and fries in moderation, there is something wrong with the idea that “healthy foods cost too much.” This notion is not entirely true. There are more healthy options than many people realize.

Packaged and overly processed so-called health foods, such as plant-based "meat" and ready-to-eat or frozen meals, can be expensive. It’s worth reconsidering their value and necessity.

If you’re trying to eat nutritious foods while on a tight budget, consider some of these strategies.

Choose Affordable Whole Foods

Choosing affordable fresh whole foods

Despite what some might think, many minimally-processed whole foods cost less than their more processed alternatives. Take the potato, for example. A medium potato costs about two dollars less than an order of small fries. That potato also has a fraction of the calories and offers a wide variety of nutrients.

The humble potato is just one example of many minimally-processed whole foods that are still quite affordable. Other nutrient-rich, relatively low-cost all-stars include:

• Proteins: Eggs, whole chicken (try rotisserie), tofu, canned fish, flank/tri-tip steak

• Smart Carbs: Bulk brown rice, bulk lentils and beans, potatoes, oats

• Veggies: Cabbage, carrots, beets, Romaine lettuce, frozen spinach, and in-season veggies

• Fruit: Bananas, whole watermelon, seasonal apples, oranges, frozen berries, and in-season fruits

• Healthy Fats: Sunflower seeds, peanuts, extra-virgin olive oil

  
  

Store sales and coupons are especially important when shopping for whole foods.

Aim for Progress, Not Perfection

So-called “superfoods” like quinoa can be super pricey. Brown rice, on the other hand, is about as affordable as it’s ever been, especially if you buy it in bulk. The same goes for most varieties of beans and lentils.

You don’t have to pick the ‘best’ in each category to improve your nutrition. Even a small improvement in food quality can go a long way. Choose what proteins, smart carbs, healthy fats, fruits, and veggies work for your budget, aiming for just a little better than where you’re at right now.

Meal Prep Your Most Challenging Meal

Whether it's breakfast, lunch, dinner, or snacks, there's typically one meal of the day that is a struggle. Make it easy on yourself by choosing one meal time to prepare for the week.

Meal prepping can look like portioning uncooked servings of oatmeal to make in the mornings or spooning cooked chicken noodle soup into jars for lunches. This strategy can save you time and stress during the week.

Keep Dinner Predictable

Cooking a healthy meal in the kitchen

Having themes for each day of the week can help you maintain your budget. Themes such as Meatless Monday, Taco Tuesday, and Wellness Wednesday will take the guesswork out of what's for dinner.

Predictable dinners encourage a stress-free routine and make grocery trips easier. You’ll know exactly what to buy and when to prepare it.

Make the Most of Your Freezer

Save 1 to 2 servings of whatever you cook and place them in the freezer. This way, you eliminate wasted leftovers. Think of this as a simple way to save money and eat healthy later.

On those busy days when cooking feels impossible, you’ll always have something ready to pull from your freezer. Just be sure to label and date them properly.

Conclusion

Eating healthy on a budget is entirely possible with the right strategies. By choosing affordable whole foods, aiming for progress, meal prepping, keeping dinners predictable, and utilizing your freezer, you can maintain a nutritious diet without breaking the bank.

Remember, it’s about making small, manageable changes that fit your lifestyle. Embrace the journey toward healthier eating, and you’ll find that it doesn’t have to be expensive.

For more tips on budget-friendly healthy eating, check out this resource.