Shopping Healthy on a Budget
One of the top reasons people don’t eat healthy is because of cost. Clients say it’s too expensive. Clients are not wrong. Many healthy foods are more expensive. For example, walk into any convenience store and a donut may cost about $0.50 cents while an apple and yogurt may cost $4.00. What to do? You are trying to eat healthy but it seems impossible on a budget. Our bodies need the proper nutrients and food and constant cheap donuts and candy bars won’t cut it. When I don’t eat well, my energy goes down, my mood changes, I’m more fatigued, I’m less productive, and more likely to get a flare. I need to eat healthy for my overall health and well-being to be balanced and well.
With a proper plan and the right tips, you can eat healthy on a budget too.
Here is what I do.
Tip #1 Plan meals and food ahead. Don’t end up hungry at the convenience store!
Tip #2 Make your own food. Eat at home or at your desk.
Tip #3 Follow my grocery shopping map and suggestion for less expensive healthy food
That’s it. Cooking and eating at home is less expensive and frequently healthier than eating out. It is essential to plan your meals and a grocery list ahead of time. Know where the deals are at the grocery store.
Here we go….
GROCERY STORE Do’s
Plan and prep meals ahead. Be prepared. Choose a day of the week to plan your meals and shop.Shopping without a plan or cooking without a plan is a sure fire way to over pay or over indulge.
Shop the outside aisles. Spend most of your money in the perimeter aisles, This include fruits and vegetables, fresh meats, eggs, cheese, seafood, and dairy.
Buy frozen produce Frozen fruits and vegetables are usually about 20-30% cheaper than fresh. Frozen is typically just as nutritious (if not more so) than fresh. I always use frozen for my smoothies!
Buy whats in season and local These foods will naturally be less expensive than out of season.
Buy organic for the dirty dozen. Each year the Environmental Working Group publishes a list of the produce with the highest amount and most toxic pesticides, called the dirty dozen plus list. The dirty dozen include: apples, celery, cherry tomatoes, cucumber, grapes, nectarines, peaches, potatoes, snap peas, spinach, strawberries, sweet bell peppers, hot peppers, kale, collard greens.
Buy Store Brands. Oftentimes, grocery store brands are made with the same ingredients as independent brands for half the price.
Shop the Bulk Section. You will often save money by buying grains, nuts, seeds, quinoa, and legumes from the bulk section, rather than in a package.
Check the weekly sales flyer. Most stores offer weekly promotions. Check the sales flyer. Stock up on non-perishable items when they’re on sale.
Try different meats Look for less expensive cuts of meat like chicken thighs, bone-in, skin-on, tougher cuts of red meat, and organ meats. Don’t be afraid of good quality fat.
Eat more whole grains Beans and whole grains, like quinoa, freekeh, millet, couscous and brown rice are an inexpensive and tasty way to bulk up meals and can even be a meal in themselves.
Juice or Make Smoothies at home. Buy your own ingredients and make your own. It is very expensive to buy pre made juices and smoothies.
GROCERY STORE Dont’s
Avoid shopping inside the aisles. Avoid the middle aisles that have the pre packaged food, snacks, and sweets. These are not only expensive but usually unhealthy foods. If you have to visit one aisle, pick the one with beans, and grains, including rice, quinoa, and millet.
Careful of convenience dips, dressings, and sauces. These foods often unhealthy but they are also way more expensive. You can make your own versions for less money and with better healthy ingredients.
Don’t waste food. Reuse leftovers for tomorrow’s meal.
Don’t put healthy food in places you can’t see. Keep your refrigerator and pantry organized. If you can’t see the healthy food, you won’t eat it. Use containers to put your food on the top of the fridge with labels. Make the healthy food look available and enticing so you don’t spend on food you don’t need.
Other Suggestions for Eating Healthy on a Budget:
Hit up the Farmer’s Market at the end of the day Deals are usually provided at the end of the day as farmer’s want to sell final products so they don’t go to waste. Scoop up your favorites for half the price by waiting a few hours.
Join a CSA (community-supported agriculture) which allows you to purchase direct from a local farm. This cuts out the costs of the grocery middleman.
Use different cooking methods A slow cooker can help to make tougher less expensive cuts of meat tender and juicy.
Hit up Happy Hour. Check local specials at local restaurants, cafes, and juice bars. Share healthy foods with friends.
