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Saturday 16 September 2023

Clever Ways To Eat Healthy On A Budget

Sharing some words from Adda Bjarnadottir, MS, RDN (Ice):-

Nutritious food can be expensive, and it can be difficult to eat a balanced diet that includes fruits and vegetables when you’re on a tight budget.

The good news is, there are many ways you can save money and still eat whole foods. In fact, here are 19 tips that can help you eat healthier when you’re on a budget.

Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first.

Stick to your grocery list when you’re shopping. Shop the perimeter of the store first, since this is where the whole foods are generally located.

Cooking at home can be much less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time.

Cook large meals from inexpensive ingredients, and use your leftovers during the following days.

Shopping while hungry can lead to impulsive buying. If you’re hungry, have a snack before you go grocery shopping.

Whole foods are often less expensive than their processed counterparts. You can also buy them in larger quantities.

Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands.

Avoid buying highly processed foods. Not only are they expensive, they often contain lots of sodium or sugar, with little to no nutritional value.

Stock up on staples and favourite products when they’re on sale. Just make sure that they won’t go bad in the meantime.

Less expensive cuts of meat are great to use in casseroles, soups and stews. These types of recipes usually make big meals and lots of leftovers.

You could replace meat 1 or 2 times per week with beans, legumes, eggs or canned fish. These are all cheap and nutritious sources of protein.

Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.

Frozen fruits, berries, and vegetables are usually just as nutritious as their fresh counterparts. They’re available all year round and often sold in large bags.

Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes.

It may be possible for you to grow your own produce, such as herbs, sprouts, tomatoes, and onions.

Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.

Coupons may be a great way to stock up on cleaning products and nutrient-rich foods. Just make sure to avoid the coupons that involve processed foods.

Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well.

Online retailers sometimes offer healthy foods for up to 50% cheaper than the supermarket and deliver them all the way to your doorstep.

Words above and more to read from article here

xx ooo xx

I particularly liked the first point about planning your meals for the week and also the one about buying frozen fruits, berries and vegetables. I do always keep some in the freezer they are so handy ... have you any particular favourite points from the above? 

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan


Tom said...

..this can be a struggle for many!

Salty Pumpkin Studio said...

Thank you! That is a great list.
Using a shopping list, and only going to the store for what I need, and sticking to it, is easy on the budget.

Anonymous said...

With prices going up and up this post is very helpful.
Have a good weekend Jan.


peppylady (Dora) said...

With prices today, unless your multi millionaire or more. Budget is very important.
Coffee is on, and stay safe.

roentare said...

This is a good idea to budget the better nutrient food.

Elephant's Child said...

Thank you. I try and shop for what is in season - and am a big fan of leftovers.

Unknown said...

All good tips. I always plan our meals for the week, it makes it easier when shopping. We love to eat out but you can definitely make a healthier meal at home I think. Thanks for the tips.

Shari Burke said...

All great tips! I would add--don't be afraid to substitute. When I used to do demos at a food pantry, I would always make sure to have a list of substitutions on the recipes I came up with, because the point was to give people ideas for how to use the produce and other food they got and this always varied. Also, herbs were briefly mentioned, but dried herbs are inexpensive and extremely useful. A simple meal of rice and veg (and meat if you eat it) can be very different when made with herbs like granulated garlic, oregano, and basil than with chilli powder, cumin, smoked paprika, for example. Also, the cooking method can save a lot on energy costs. I use my slow cooker, induction hob and indoor grill a lot and only rarely turn on the oven.

Elkes Lebensglück said...

Thank you, that are great tips
Greeting Elke

Donna said...

Great ideas, Jan! Do you have any links to online sellers you like?
Happy weekend!

eileeninmd said...

Good tips! We always try to plan a weekly menu, it does help with shopping.
Have a happy weekend!

Jeanie said...

These are all really useful tips. Thanks, Jan!

~Lavender Dreamer~ said...

We definitely stock up on our favs when they are on sale. It saves us from running out of something and paying full price. You've shared some good points. Thank you!

DeniseinVA said...

Great tips here. ThanksJan and all the best.

Bill said...

Great tips, Jan.

Conniecrafter said...

I believe we do most of this, we tend to buy more fruit and vegetables then we can use before they go bad though, and we tend to have meat at least once a day in one meal or another.

happyone said...

These are all great tips.
Stocking up
Cooking and eating at home

Christine said...

Thanks for these good tips.

Victor S E Moubarak said...

Great advice, Jan. Especially "Shopping while hungry can lead to impulsive buying." But ... stock up on staples?

Do yo put staples in food? I use Sellotape.

Keep smiling and God bless.

Teresa said...

Muy interesante. Feliz semana.

Lori Miller said...

I use a lot of these tips. My biggest money saver is probably home cooking. Eating out is expensive, restaurants use unhealthy ingredients, and the food is usually just so-so.

DVArtist said...

Wonderful post. Have a very nice day today.

Divers and Sundry said...

Great suggestions. I like the weekly menu planning idea, and do that before I make my weekly grocery trip. I do try to stick with that list, but I keep an eye out for sales.

I tend to ignore the leftovers I've frozen, so I've started a leftover day. I don't fix anything that day, but people pick what they want of what's in the freezer.

Snowbird said...

Good tips, especially planning your weekly meals. I never shop when hungry!xxx

William Kendall said...

Good information.