Eating Healthy on a Budget

Feeding your family healthy meals on a budget can sometimes seem like an impossible task.   However, with just a little planning you can improve your diet and save money at the same time.  Here’s how:

• Avoid prepackaged foods

Shop the perimeter of the store and you’ll avoid prepackaged foods that often contain a lot of sodium, fat and preservatives.  Learn to cook your favorite foods at home and you’ll spend less money while eating healthier.  If you’re short on time, make double batches and freeze one to eat later.  Crock pots are also great tools for creating healthy meals that don’t require a lot of prep time.

• Buy seasonal fruits and vegetables

Buy the fruits and vegetables that are in season where you live.  You’ll avoid the added cost of shipping them to you, which in turn helps the environment because less gas is burned in transit.  Local farmers’ markets are great resources for healthful produce.  At your local supermarkets, consider buying produce marked “locally grown.” 

• Grow it Yourself

Even if you’re short on space and time, you can grow your own produce.  The most basic thing to start with is herbs, since they’re ready to go from the moment you purchase a plant.  Next, move on to easy-to-grow veggies like carrots, radishes, leaf lettuce, onions, and tomatoes.

• Learn to Preserve

Preserve seasonal fruits and vegetables by learning how to properly freeze them.  Freeze fruits and veggies at home by placing a single layer of the food you’re working with on a cookie sheet or tray and place in a chest freezer overnight.  Once frozen, transfer the food from the tray to a zippered freezer bag and label with the date.  Freezing with this method will prevent food from clumping together.  Other methods of food preservation include canning, pickling, and dehydrating.

• Consume Less Meat

Replace some of the meat in your diet with lean and vegetable-based proteins like beans and lentils.  You don’t have to go vegetarian altogether: start with one or two meatless meals per week.  You can also use meat as an ingredient in a pasta sauce instead of a main course without feeling deprived.

• Know which organics to buy

 Organic fruit and vegetables are grown with less pesticide and synthetic fertilizer but can cost twice as much as conventional produce.  In certain cases you can get by with the non-organic version where the peel is less permeable and less pesticide is used.  Avocadoes, onions, asparagus, pineapple and mangoes are all examples of “safe” non-organic produce.

• Limit Empty Calories in Beverages

Not only are sodas, sugary juices and alcoholic drinks expensive, they contain a lot of empty calories which fill you up and prevent you from getting the nutrients your body needs.  Try switching to more frugal refreshing alternatives like water with lemon or homemade iced tea.

• Retrain Your Taste Buds

It’s only natural to gravitate towards favorite meals and dishes that are easy to prepare.  Don’t get stuck in a rut!  Make it a goal to try a new recipe once a week, shopping according to what’s on sale at the supermarket.  Getting kids in the habit of trying a new food once a week helps get their taste buds accustomed to healthier fare, which in turn can save you money.  Don’t give up if your child isn’t receptive to the new food at first. Research finds that children often need to be exposed to a new food anywhere from 5 to 20 times before it is accepted. 

• Shop with coupons

Many of the coupons you find in the Sunday inserts are for health-minded products like yogurts, cereals, and organics.   The amount you save by using the coupon often brings the price of the product under the price of store brands or generics.  You can also find valuable coupons by visiting your favorite manufacturers’ websites or clipping coupons in grocery store circulars.

• Divvy it up

When it comes to snacking, it’s easy to get carried away when you have the munchies.  Buy snacks in bulk at warehouse stores and divvy it up into your own single-serving or 100-calorie packs.   Alternatives to chips and cookies that typically have less fat include: popcorn, pretzels, and animal crackers.

• Consider store brands

Store brand and private label products are surprisingly similar to their brand-name counterparts, but cost quite a bit less.  In many cases, products are backed by a money-back guarantee.  Experiment to see which ones you like the best.

• Eat less

According to the American Obesity Association, 64.5 percent of U.S. adults over age 20 are overweight.   Reducing the amount of food consumed will not only lighten your budget it can help contribute to healthy weight management as well.

Don’t let money be the excuse that stands between you and a well-balanced diet. By gradually implementing the tips above, you’ll be well on your way to a healthier, more frugal lifestyle.