How to eat healthy on a budget

There’s this myth swirling around about how eating healthy is so expensive. And to some degree, that may be true, depending on what you consider “healthy” and/or “expensive.” But have you ever taken the time to actually compare prices? I’m convinced it’s a huge reason why in general, we stick with what we know. Unfortunately, what we know doesn’t always stem from the most reliable of sources. Let’s get back to the basics and discover how you can make healthy food choices that don’t break the bank.

Now, there’s obviously a lot of information out there on this topic, but there’s also a lot of confusion too. My goal in today’s post is to give you some ideas of healthier options that are simple and cost-effective. First, a little disclaimer: I am not a registered dietician, so I cannot construct a catered meal plan for you. However, during my college years, my degree plan included nutrition courses, which have been so helpful even to this day.

One of the most common pitfalls in choosing healthy food is a lack of understanding. We all know to eat our fruits and veggies, but we don’t always know what to choose or why. I used to think the same for junk food. Typically, you would think junk food is easy to spot, but these days, it’s getting harder to discern what’s actually healthy. That’s because products are labeled and marketed as “healthy snacks” and unfortunately, get away with it.

So, where do we even start as a consumer? Here are a couple of things I stick to when I shop:

1. Whole foods instead of processed. It’s always a good idea to choose foods in their most basic form. For example, veggie straws are not the same thing as fresh green beans. One is processed; the other is not. Same goes for potato chips versus potatoes. You get the picture. Many important nutrients are stripped from the whole food as it’s processed. Likewise, many “bad” ingredients are added in the process to increase shelf-life/preserve the product over time. Essentially, it’s better to consume a product that hasn’t been altered. Your body and your budget will thank you for it.
2. Read the nutrition label and ingredient list. So much can be hidden in the label so you have to know what to look for. I always skim the label for sugars/added sugars and trans fat first. Why? Because the higher the sugar content, the more you will crave sugar, thus the more you will eat and the more money you will spend. Not to mention the long-term ramifications of eating excessive amounts of sugar that can lead to a host of health issues. Again, costing you more in the long run in medical bills as your health declines over the years. What foods we fuel our bodies with matter. Additionally, did you know that the first ingredient listed under “ingredients” has the highest content in that product? If the first ingredient you read isn’t a whole food, put the product back on the shelf. It’s a good indication the product is filled with junk rather than nutrition.
3. Buy seasonal produce. This is a fool-proof way to eat healthy and not ruin your budget. Seasonal produce, whether store-bought, at the market, or from a locally-grown farm can save you money when you shop. Put simply, as the supply goes up for in-season fruits and vegetables, the price goes down, which works to your advantage. Your wallet will thank you and you’ll get to enjoy your favorite fresh foods all season while the prices are low. Looking to save even more? Grow seasonal produce in your own garden and watch how cost-effective it is over the long-term. You don’t need an elaborate set up either. Modest and minimal gardens in pots and windowsills do just fine and still allow you to save money on your grocery bill.
4. Buy in bulk. This tip compliments the seasonal aspect nicely but can be applied to any healthy food. I can’t tell you how many times I’ve bought in bulk because it really is such a cost-saver. This is especially true if the product won’t spoil quickly or if you can maximize your purchase by freezing a portion of it. For example, say you’re out shopping and you notice an entire box of bananas priced at $4.00 because they are about to expire. You may think, that’s a good deal, but what am I going to do with an entire box of bananas? Dice them up and freeze them, of course. This doesn’t just apply to bananas by the way. Butter, cheese, spinach, berries, and pineapple are just a few of the things I freeze when I see a deal and buy in bulk. You can even freeze bread and more obvious things like meat, but honestly there are a lot of products that freeze well. Moral of the story: products approaching their expiration date are sold at discount prices. You reap the benefits by buying those products in bulk and freezing the rest for later.
5. Choose staple items. One of the best ways to stretch your dollar on healthy food is to find staple ingredients that are versatile. Many recipes call for the same ingredients, so narrow down which ones you use often for different meals. Take eggs for example. Not only can they be served scrambled, over-easy, poached, or hard boiled, they are a staple ingredient in many recipes. Eggs are nutrient-rich and very affordable. A few of my favorite staple ingredients include sweet potatoes, garlic, brown rice, cauliflower and tomatoes. I find myself using these ingredients in so many different meals, which saves money because I’m not buying a lot of specialty items at higher costs.
6. Make meals from scratch. Drive-thru has certainly gotten a lot of traffic these last few months, but nothing quite compares to a home-cooked meal. Hopefully this season has afforded you more time and money by eating at home more often. I once was asked if it’s cheaper to grab fast food verses making food at home. Not only is it more affordable to make your own meals, but in most cases, it’s healthier. Consider this: a combo meal at a fast food chain can cost roughly $7-$9, or more, depending on where you live. For that same amount, you can buy an entire loaf of bread, fresh vegetables, meat and cheese that will last several days, not just one meal.