Good nutrition is essential for maintaining a healthy mind and body, and it doesn't have to be costly. Here are some professional recommendations for eating a nutritious diet on a budget.
Contrary to popular belief, eating healthy does not have to be prohibitively expensive. Researchers at the Harvard T.H. Chan School of Public Health conducted a meta-analysis of 27 existing studies in 2013 and discovered that the healthiest meals cost only $1.50 more per day than the least healthy diets.
Heather Adams, a Seattle-based meditation and wellness teacher and writer, tells Health that "healthy food doesn't have to be more expensive." "Non-precut fruits and veggies may fill a bowl and a stomach for less money than a lot of processed items."
The $1.50 difference may not seem like much, but for people who are hungry, the figures can quickly mount up. For many low-income families, getting access to healthy foods remains a challenge. According to a survey released by the USDA in June, 88 percent of people on the Supplemental Nutrition Assistance Program (SNAP) had trouble eating a balanced diet. The cost of healthy food was the most common factor, as expressed by 62 percent of the participants.
While universal access to nutritious food is the objective, there are ways to save money and eat well on a budget.
Visit your local farmers market to shop a fresh produce
Fresh, in-season fruits and veggies can be found at your local farmers market. Shopping for produce that is in season is far less expensive than purchasing produce that is not, and the best place to learn about what is in season is at a farmers market. Jamie Hickey, RD, a certified trainer and registered dietician, tells Health that "supporting local farmers means spending roughly half as much at the grocery store as you would otherwise."
Farmers markets, according to Harris-Uyidi, are cost-effective because farmers sell their products directly to customers, bypassing shipping brokers, retailers, and other middlemen. As a result, you get fresh, healthful fruits and vegetables while also supporting local farmers.
Another suggestion? Make sure you use all of your produce and don't throw anything away. "Depending on how you utilize it, one head of cabbage can supply up to ten dinners for roughly two to three dollars," Adams explains. To avoid being bored with the same vegetables, she recommends becoming creative and preparing different dishes with them. Smoothies can be made with any fruits and vegetables that haven't been used yet but are about to deteriorate.
Cook at home
Cooking at home is one of the most effective methods to eat better and save money. Rather than going out to buy pre-made healthy food, gather the ingredients and prepare them at home. Creating your own healthy food basics, such as salad dressing or granola, is a nutritious and cost-effective alternative if making complete meals isn't your thing or you don't have the time.
Making them from scratch with fresh ingredients is "an easy way not only to save money but also to eat healthier versions of your favorite convenience foods, since they won't contain preservatives and you can control the amount of added salt and sugar," according to Stephanie Harris-Uyidi, a Southern California-based chef and host of the TV show The Posh Pescatarian. Prepare your own high-protein snacks so you can reach for them instead of the chips.
Food should be purchased in quantity, and shop brands should be avoided
Buy food in bulk whenever possible, especially goods with a lengthy shelf life or that can be frozen. Purchasing your favorite nutritious foods in bulk allows you to make fewer trips to the supermarket and save money. In addition, buying generic or store brand versions of healthful items like peanut butter, cereals, yogurt, and granola will save you money. "Stocking up on supermarket-brand basics will save you 15% to 30% on average," Harris-Uyidi explains.
Stock up on frozen produce
Frozen fruits and vegetables are an inexpensive way to eat healthy. According to Woroch, frozen produce costs around 30% less than fresh stuff. Plus, fruits and vegetables last much longer and are usually already sliced and ready to eat, saving you time on rinsing and cutting. Frozen produce may be a suitable option for you if you don't use much of the fresh produce you buy or if it spoils rapidly.
"Flash-frozen produce lasts far longer than fresh produce and retains the majority of its nutrients," Adams explains. If you see fresh fruits or veggies on sale, Adams recommends buying in bulk and freezing part of it yourself to extend the life of the produce. Keep in mind that this does not apply to canned goods, which have higher fat, salt, and sugar levels.
Prepare meals ahead of time
After a long day, the last thing you want to do is cook. Set aside one day a week to meal planning to prevent reaching for the takeaway menu in these scenarios. It doesn't have to be tough to prepare meals. To keep things simple, Harris-Uyidi recommends including one protein source, at least one vegetable, and a whole-grain or nutrient-rich starch in each meal. Preparing nutritious meals in bulk saves time and money while also making it simple to eat well.
"This ensures you have lots of leftovers that you can freeze and reheat on nights when you don't feel like cooking," adds Woroch. "This will certainly dissuade you from ordering takeout and eating anything unhealthy."
Use grocery store coupons and cash back applications
Andrea Woroch, a budgeting expert, recommends using grocery store coupons, cash back apps (such as
Coupons.com or
Fetch rewards), or credit cards that offer cash back on purchases. Grocery gift cards, which can be found on sites like
Raise and
GiftCardGranny, are another option to save money on healthy foods. Raise also allows you to sell your gift cards for cash back, while GiftCardGranny allows you to earn cash back on gift cards purchased from their site, which can subsequently be redeemed for gift cards.
