Five Tips to Eat Healthy on a Budget

Maximizing Nutrition Without Breaking the Bank

If you want to improve your eating habits by incorporating more fruits, vegetables and lean protein, you may be worried that doing so will be too expensive. While whole foods can sometimes cost more than packaged foods, there are ways to make eating healthy cost-effective. Plus, it’s always worthwhile to eat better for your long-term health. Learn how eating healthy positively affects your heart health.

Beth Hils, MEd, RD, LD, a Clinical Dietitian at St. Elizabeth Healthcare, provides tips for eating healthy on a budget.

1. Plan Ahead for Grocery Shopping

Check out sales and coupons at your local grocery store and plan your weekly meals according to what’s on sale. Compile a list and stick to it or shop online to avoid impulse buying. If they have a sale on something you eat frequently and can preserve (can or freeze), consider buying in bulk and preserving it for later use.

Many non-meat protein alternatives are nutritious, tasty and cheaper than lean meat proteins. Try alternatives and consider other non-meat protein sources such as:

• Quinoa
• Beans
• Brown Rice
• Tofu
• Peas
• Lentils
• Nuts
• Quinoa
• Soy

For more ideas check out choosemyplate.gov – eating better on a budget.

 2. Choose Store Brands vs. Name Brands

In most cases, a store-brand item won’t differ much from a name-brand item. In some cases, they’re even manufactured in the same facility under a different name or brand. To save money, try a few store-brand items of foods you eat often to see if you can make the switch permanently.

3. Find Inexpensive Ways to Get Your Five-a-Day

Eating at least five servings of fruits and vegetables daily is a great way to improve your overall health. “Studies in the United States and Europe have proven that those who eat at least three servings of fruits and vegetables each day can reduce their heart disease and stroke risk by 20%,” reports Beth. Plus, produce is a great source of fiber and many essential vitamins and minerals that we need.

Here are some inexpensive ways to get in your five fruits and vegetables each day:

• Eat in-season produce – either at your grocery store or from a local farmer’s market or farm stand.
• Can or freeze in-season produce for year-round eating.
• Opt for frozen or no-salt-added canned produce at the grocery store.

4. Choose Fresh Foods, Frozen or Canned Foods

It’s time to debunk the myth that frozen and canned foods are unhealthy. In fact, “many times they can be as high or higher in nutrient value as fresh foods,” explains Beth. Choosing a canned or frozen version of a fresh fruit or vegetable can often be less expensive and works well as a substitution in many recipes.

Get more information about reading and understanding food labels.

5. Reduce Food Waste

Another way to save money on your food costs is to reduce your food waste. Here are some tips to help:

• Consider composting certain food scraps – such as fruit and vegetable peels and coffee grounds – to create a natural fertilizer for your garden or flower beds.
• If you know you’ll have leftovers from a recipe, incorporate eating the leftovers into your weekly meal plan so they don’t go to waste.
• Keep fresh fruits and vegetables in a visible spot in your refrigerator so they’re easy to grab for a quick snack.
• Meal plan for the week and purchase only what you need.
• Preserve (can or freeze) fresh foods you know you won’t eat in time, so you can eat them later.

Get on Track Today with Healthy Eating

If you’re unsure how much or what foods you should eat each day, start by speaking with your St. Elizabeth Primary Care doctor. They can provide you with guidance or refer you to a dietitian who can create a customized food plan based on your personal needs and health goals.