Tips For Eating Healthily on a Budget
Eating healthy foods doesn’t have to be expensive. Everyone, regardless of budget and income, can lead a healthy lifestyle. Here are some tips to help you focus on eating nutritious food and save money at the same time:
Plan Ahead
- Plan and prepare your meals for the week. This will save you time and money.
- Do not shop for groceries when you are hungry.
- Visit the grocery store with a list and buy only what you need.
- Consider the portions. Overspending on large quantities can be a waste.
Choose Foods Wisely
- Go for fresh fruit and vegetables: Dried or canned fruit and vegetables can be cheaper but are best when consumed in moderation.
- Choose whole grains: White bread and processed foods are generally less expensive but reduce nutrient intake. Instead, purchase whole wheat bread, brown rice and oatmeal.
- Opt for leaner proteins: Meat can be expensive, so opt for leaner proteins like eggs, fish, legumes and soy.
- Limit snacks: Stick to healthy snacks like fruits, nuts and yogurt to control the cost. And avoid processed snacks – they are often full of added sugars and unhealthy fats.
Look Beyond the Grocery Store
- Shop at farmers’ markets for fresh seasonal produce.
- Take advantage of bulk shopping stores to buy items in larger quantities and save money.
- Be mindful of convenience stores. These stores often have higher prices for small portions.
- Be creative with left-over ingredients and create new meals.
Eating well on a budget is possible – you just need to plan and be mindful of your choices. The tips above should help you make well-informed decisions and lay the foundation for a healthy diet for your entire family.
What foods should I buy to eat healthily on a budget?
1. Beans: Beans are an excellent source of plant-based protein, fiber and complex carbohydrates; they are also extremely budget-friendly. Canned beans are a great option, as they are usually very affordable and can be used to make a variety of dishes.
2. Frozen fruits and vegetables: Frozen fruits and vegetables are a great way to get lots of fresh produce on a budget. They are often cheaper than their fresh counterparts and can be just as nutritious.
3. Whole grains: Whole grains such as oats, barley, quinoa and brown rice are great sources of fiber and complex carbohydrates. They are usually very affordable and can be used in a variety of recipes.
4. Lentils: Lentils are full of fiber and protein and are often less expensive than other sources of protein. They are also versatile, making them perfect for a variety of recipes.
5. Eggs: Eggs are a great source of protein, healthy fats and micronutrients. They are also very budget-friendly and can be used to make a variety of dishes.
6. Nuts and seeds: Nuts and seeds are high in healthy fats, fibers and protein; they are also very affordable and can be used to add flavor and texture to meals.
7. Potatoes and sweet potatoes: Potatoes and sweet potatoes are a great source of complex carbohydrates and can be used to make a variety of dishes. They are also usually budget friendly.
What are some cheap and healthy foods to buy?
1. Whole grain pasta
2. Lentils
3. Frozen vegetables
4. Baked potatoes
5. Beans
6. Apples
7. Oats
8. Brown rice
9. Bananas
10. Chickpeas
11. Peanut butter
12. Almonds
13. Greek yogurt
14. Eggs
15. Canned tuna and salmon
What are some examples of affordable healthy meals?
1. Baked sweet potato topped with pinto beans, shredded cheese and salsa.
2. Quinoa and black bean salad with sliced red pepper, diced tomatoes and olive oil-lemon dressing.
3. Whole-wheat penne tossed with broccoli and white beans in a garlic-herb sauce.
4. Grilled salmon on a bed of sautéed spinach with a baked sweet potato.
5. Vegetable stir-fry with tofu over brown rice.
6. Chickpea burger with lettuce, tomato, onion, and avocado on a whole-wheat bun.
7. Baked tortilla chips with guacamole and black beans.
8. Lentil soup with diced carrots, onion, celery, and garlic.
9. Grilled chicken breast with roasted Brussels sprouts and a side of quinoa.
10. Mixed greens salad with roasted beets, sunflower seeds and balsamic vinaigrette.
What are some budget-friendly healthy meal ideas?
1. Vegetarian chili: This hearty chili can be made with beans, vegetables, and spices for a nutritious meal that won’t break the bank.
2. Pasta with vegetables: A simple pasta dish like spaghetti or penne can be made more nutritious and flavorful by adding a variety of vegetables.
3. Lentil soup: Lentils are a budget-friendly source of protein and fiber that can be used to make a delicious and healthy soup.
4. Quinoa bowl: Quinoa is a great source of protein, and it can be a filling meal when combined with vegetables, legumes, and herbs.
5. Black bean tacos: Tacos made with black beans, fresh vegetables, and spices are a tasty and nutritious meal.
6. Baked falafel: Baked falafel is a healthier alternative to traditional fried falafel and can be served with hummus or tzatziki.
7. Sweet potato and black bean burritos: Wrap up sweet potatoes, black beans, and vegetables in a tortilla for a delicious and nutritious Mexican-inspired meal.
8. veggie stir-fry: A simple stir-fry with vegetables, tofu, or tempeh makes for an easy and budget-friendly meal.
