5 tips for eating healthy on a budget

High food costs at grocery stores and restaurants can strain our finances and boost stress levels.

Learning how to eat healthy on a budget is a good skill for anyone. These 5 tips can help with meeting your health goals without breaking the bank, regardless of your financial situation.  

I know you’ve probably heard this one already. But have you practiced it? 

Start by taking inventory of your pantry and fridge. 

Let’s say we found chicken in the freezer, shredded cheese in the fridge, and tortillas in the pantry. Use these items to plan the meals for the week, such as chicken tacos, wraps, and chicken tortilla salad. Now that we have a few meal ideas, fill in extra items as needed, like beans, rice, greens, etc. 

We can use that protein from the freezer for multiple meals.

Each month, meat departments will put various protein sources on sale in bulk. When that happens, consider buying more to maximize the budget. This also includes canned items, like beans and tuna. 

Shopping in bulk makes it easier to prepare large batches and use the leftovers in various ways. When you have large portions left over, consider putting half of it in the fridge for the week and freezing half for later. 

Your future self will thank you for a meal that just needs thawing and reheating!

Piggybacking on the last tip, store bulk proteins individually if you don’t want to cook them all in bulk. Store 1 or 2 servings in freezer bags. 

When the time comes to prepare the protein, thaw whatever quantity you need in the fridge and you’re ready to go. This also works for frozen breads, fruits, and vegetables. 

Frozen fruits and vegetables – when not loaded with sodium – are just as nutritious and sometimes more nutritious than fresh produce due to a process called flash freezing. This means the items are picked at their most nutritious state and preserved by freezing. 

Don’t shy away from produce when they aren’t in season – get acquainted with the freezer aisle.  

Pre-sliced fruits and vegetables may be a time-saver, but they’re more expensive than buying them whole. And they’re more susceptible to food-borne illness because their protective skin is cut, which can create a breeding ground for bacteria, according to food safety practices from the US Department of Agriculture. 

The statement is cringe-worthy, but it holds true on our busy weeks when the last thing we want to do at the end of the day is prepare a meal. 

Do you tend to drive by the closest fast-food restaurant on the way home because you’re too tired to cook? You’re not alone! Lack of planning, exhaustion, and stress of the workweek can lead us to making less healthy food choices. 

Take control of your health and finances by planning your meals before the week begins. This sets you up for success so you don’t find yourself asking “what’s for dinner?” or “do I have anything at home to eat?”