Over the last year, there has been a significant rise in food prices. The United States Department of Agriculture has reported that food prices have increased by 13 percent since September 2021. This, along with high inflation rates and talks of an impending recession, can make it challenging to maintain a healthy eating plan while grocery shopping. The food items that you usually rely on may no longer fit within your budget, leaving low-cost, highly-processed alternatives as your only apparent option.
Don’t be afraid! You can still make healthy eating a priority even if you’re on a tight budget. The important thing is to shop strategically. Though it may require extra time and effort to grocery shop on a budget (we know you’re cutting out coupons!), the benefits for your energy, digestion, and overall health in the long run will make it worthwhile.
It’s important to bear in mind that your health isn’t limited to your physical well-being; your mental and emotional well-being are just as crucial. If you’re constantly frazzled over a grocery bill that exceeds your budget, then your health will take a hit. To alleviate this, I have provided some of my top tips for saving money on groceries.
What Is a Healthy Diet?
A healthy diet isn’t based on extreme restrictions, pursuing an unattainable level of thinness, or abstaining from your favorite foods. Rather, it’s centered on feeling positive, having increased vitality, enhancing your well-being, and elevating your spirits.
It is not necessary to complicate healthy eating. If you find it challenging to navigate through the contradicting advice on nutrition and diets, you are not the only one. There are experts who recommend particular foods for beneficial effects on your mood while others advise against them. However, what matters the most is your general dietary pattern. The foundation of a healthy diet is to swap processed food for natural food whenever feasible. Consuming food that resembles its natural state can significantly impact how you feel, perceive, and appear.
With the utilization of these uncomplicated guidelines, you can eliminate the difficulty and acquire the knowledge on how to produce and adhere to a delectable, diverse, and nourishing meal plan that benefits both your mental and physical well-being.
The Fundamentals of Healthy Eating
Even if extreme diet plans propose otherwise, it is imperative that we have a combination of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diet to maintain a healthy body. There is no need to eliminate certain food groups from our meals, instead we should focus on choosing the most nutritious options from each group.
Consuming protein provides energy to be active and alert, while also promoting emotional and cognitive well-being. Individuals with kidney disease should be cautious of excessive protein intake; however, recent studies indicate that many individuals, especially as they age, require more protein of superior quality. Expanding protein sources beyond animal products is an option; incorporating a mix of protein-rich plant-based foods ensures adequate essential protein intake.
Not all fat is created equal. Unhealthy fats can harm your diet and raise your chances of certain ailments, whereas healthy fats safeguard your brain and heart. Omega-3s, for example, are essential for your mental and physical fitness. By incorporating more nourishing fats into your meals, you can increase your happiness and vitality while also reducing excess weight.
Consuming foods rich in dietary fiber like grains, fruits, vegetables, nuts, and beans can aid in maintaining bowel regularity and reducing the likelihood of developing heart disease, stroke, and diabetes. Additionally, it can enhance your skin’s health and facilitate weight loss.
Insufficient calcium consumption in your diet can result in not only osteoporosis but also in anxiety, depression, and insomnia. It is imperative to consume foods rich in calcium, restrict those that decrease calcium in your body, and obtain adequate amounts of magnesium and vitamins D and K to aid calcium in performing its functions, regardless of your age or gender.
Your body relies heavily on carbohydrates for energy, but it’s essential to consume complex, unprocessed sources (such as vegetables, whole grains, and fruit) rather than refined sugars and carbs. By reducing your intake of items like white bread, pastries, starches, and sugar, you can avoid sudden blood sugar spikes, mood and energy fluctuations, and fat accumulation – particularly around your midsection.
It’s Not Just What You Eat, but When You Eat
- Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.
- Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.
How to Eat Healthy on a Budget
1. Plan for 1-2 Vegan Meals Per Week
Were you aware that incorporating a few plant-based meals in your weekly diet can be a great way to save money on groceries?
According to reports, the cost of meat, fish, and poultry has risen by nine percent in the past year. Nonetheless, dry beans can be bought for a mere $0.13 per serving. Opting for plant-based protein sources typically comes with a lower price tag than their meat substitutes, making them a wise decision for individuals looking to spend economically while maintaining their health.
Including plant-based proteins like beans and lentils in your diet provides a plethora of nutrients. In addition to being a great source of protein, these foods are loaded with fiber, iron, and potassium.
2. Stretch Meat-Centric Meals by Adding More Plants
In case you prefer conventional meat-based meals, it may be challenging to incorporate more vegan options into your diet. Nevertheless, you can expand your meat-centric meals by adding more (inexpensive) vegetables on your plate. Refer to the given examples of fundamental dinners for guidance.
- Chicken Stir Fry: Add frozen shelled edamame (about $0.75 per serving) in addition to chicken and vegetables for more plant-based protein and fiber.
- Chili: Don’t just use ground beef, but also add canned beans ($0.48 per serving).
- Pasta and Meatballs: Mix in chopped mushrooms ($0.27 per serving) in addition to ground meat.
- Chicken Noodle Soup: Add chickpeas ($0.48 per serving), like in this recipe.
By utilizing these techniques, you can increase the number of servings your regular recipes yield while introducing supplementary nutrients. Furthermore, all of these methods result in superb leftovers!
3. Join a CSA
CSA, which stands for Community-Supported Agriculture, is a farming technique that benefits both consumers and farmers. As part of the program, customers purchase a share of the farm’s yield without knowing what they will receive each week. Most CSA programs have a specific pickup schedule, usually either weekly or bi-monthly, where members will receive a predetermined amount of produce for a set membership cost. By joining a CSA program, individuals can purchase produce affordably while simultaneously backing local farmers who are experiencing the same effects of inflation.
A CSA can help you explore your culinary creativity by providing you with vegetables that you may not typically purchase from a supermarket. Additionally, the crops are in season and at their prime ripeness, ensuring that you receive the finest local produce. As an added benefit, freshly picked produce contains the most nutrients.
4. Shop Bulk Bins
The majority of shoppers tend to ignore the fact that the bulk bins section is probably the most cost-effective place in any supermarket. This is because supermarkets can buy grains, dried beans, lentils, dried fruit, coffee, spices, and even chocolate in bulk, which can be sold at discounted prices to customers. According to research, buying food items from bulk bins can save you up to 56 percent compared to purchasing packaged products. Moreover, you contribute positively to the environment by reducing packaging waste.
Nevertheless, it is crucial to compare prices. The study also revealed that bulk bins might have higher prices for nuts, particularly almonds, than single packages. Take a look at your nearby grocery store as costs can differ depending on the location.
5. Rely on Frozen Produce
Frozen fruits and vegetables are a more cost-effective option, particularly during the winter season when fresh produce is expensive. Opt for frozen produce if you’re looking to maintain a healthy diet while sticking to a budget.
Many people believe that frozen food is less nutritious than fresh, but this is an incorrect assumption. In reality, most fresh produce has to travel long distances before it reaches the supermarket, resulting in a reduction of nutrients. On the other hand, frozen fruits and vegetables can actually contain more nutrients than their fresh equivalents. This is due to the fact that current freezing techniques allow for produce to be picked and frozen at the optimal time, securing high nutrient content.
As an added bonus, frozen produce often cuts down on preparation time. Instead of chopping and dicing, you can cook directly from (or even in) the bag.
6. Don’t Skip the Center Aisles of Your Supermarket
The previous recommendation on healthy eating advises people to only visit the edges of supermarkets, but this is no longer accurate. Although packaged goods are more prevalent in the central aisles, there are still numerous nutritious options available.
Did you know that canned tomatoes have a higher quantity of antioxidants than fresh ones? During autumn and winter, it is much more cost-effective to utilize canned tomatoes when preparing pasta sauces, chili, soups, stews, and other dishes.
Affordable canned beans are a viable option as many canneries have eliminated BPA and other chemical liners from their processes, guaranteeing a healthy outcome. In case of worries about excessive sodium, simply purify the canned beans by rinsing them, this eliminates up to forty percent of the sodium content. Alternatively, opt for the “no salt added” options.
7. Stock Up When Items Are on Sale
If your preferred nutritious foods are discounted, make sure to purchase some additional quantities and keep them in your freezer. This will help you save money while continuing to relish your favorites. To avoid any wastage, maintain an updated list of the items in your freezer, including their expiration dates.
You might already be familiar with freezing certain items such as cereal, grains, and chicken, but were you aware that produce (including avocado), cheese, fish, butter, baked goods, eggs (shells removed), milk, and other items can also be frozen? This is an excellent method for saving money on grocery expenses.
8. Add More Fruit and Vegetables to Your Diet
Fruits and vegetables possess a high nutrient density and low caloric value, containing a multitude of vitamins, minerals, antioxidants, and fiber. Consuming a minimum of five servings daily is recommended, as it enables satiation and diminishes the intake of harmful foods. A single serving amounts to half a cup of raw fruits or vegetables, or a small apple or banana. On average, individuals need to double their current intake.
To enhance your consumption:
- Add antioxidant-rich berries to your favorite breakfast cereal.
- Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert.
- Swap your usual rice or pasta side dish for a colorful salad.
- Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter.
Tips for Creating Delicious Vegetables
Although salads and steamed vegetables may become monotonous, there are numerous methods for enhancing the flavor of your vegetable dishes.
- Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
- Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
- Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.
- Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.
Setting Yourself Up for Success
In order to achieve success, it’s best to keep things straightforward. Eating better doesn’t need to be complex. Rather than fixating on calorie counting, take into consideration the color, diversity, and freshness of your food choices. Concentrate on steering clear of pre-packaged and processed foods and selecting fresh ingredients as much as you can.
Eating healthy on a budget is certainly doable but takes some additional time and planning. Implement one of these tips at a time to avoid overwhelm but still stay within budget.