Ever wished you could make healthier choices but thought it just seems too expensive? We are here to tell you that you can have the best of both worlds!

Here are some practical tips for healthy eating on a budget:

1. Plan Your Meals: Before heading to the grocery store, plan your meals for the week. This will help you buy only what you need and avoid impulse purchases.
2. Stick to a Grocery List: Make a list of the items you need and stick to it. Avoid buying unnecessary snacks and processed foods.
3. Shop Smart:
   1. Fruits/Vegetables: Buy in season produce; stock up on frozen vegetables without added sauce or butter; try out canned!
   2. Grains: Rice and pasta are budget-friendly grain options; choose hot cereal and whole oats
   3. Protein: Try out plant-based proteins like beans, lentils, or tofu; buy the family-sized package of meats and freeze some for later; buy canned fish like tuna or salmon; don’t forget eggs!
   4. Dairy: Buy the larger container of yogurt or cottage cheese instead of the single-serve; don’t forget you can freeze cheese so buying in bulk can help you save.
4. Cook at Home: Eating out can be expensive and often less healthy. Cooking at home allows you to control the ingredients and portion sizes.
5. Use Leftovers: Don’t let leftovers go to waste. Use them to create new meals or freeze them for later.
6. Limit Processed Foods: Save your money and calories by skipping the chip and cookie aisles at the store. Choose the checkout lane without the candy shelves.
7. Drink Water: Skip sugary beverages and opt for water instead. It’s not only healthier but also cheaper.
8. Compare Prices: Don’t just grab the first item you see. Compare prices and look for deals and discounts. There are lots of apps available with rebates and coupons!
9. Buy Store Brands: Store brand products are usually cheaper but have the same nutrients and taste!

Eating healthy on a budget is possible with some planning and smart shopping. By following these tips, you can enjoy nutritious meals without breaking the bank.

Check out these great resources to make your food budget go even further:

1. MyPlate Shop Simple app
2. WIC! [hopefully if you’re reading this you’re already on WIC!]
3. Supplemental Nutrition Assistance Program [SNAP]
4. National School Lunch Program & Breakfast Program
5. Food Distribution Program on Indian Reservations

Sources:

https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart

https://www.cdc.gov/diabetes/healthy-eating-budget.html