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10 Tips for Eating Healthy on a Budget
It’s not news that food prices have risen. We’ve been seeing it at the checkout and in our wallets for a few years now. Pandemic-related supply-chain issues, a labor shortage, and inflation are just a few of the culprits. But it doesn’t mean you should abandon your healthy eating goals. There are ways to continue to eat healthy and stay within a reasonable budget. And because a healthy diet is so important to your overall health, we’ve put together the best of those suggestions for you here:
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Plan your meals.
Planning is essential for eating healthy and saving money. So choose one day each week to plan your meals for the coming week. Take inventory of your fridge and cupboards to see what you already have. You may have foods or ingredients you’ve forgotten about or are set to expire that can be used for meals during the week ahead.
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Make a list and stick to it.
After you've planned your meals, stick to your grocery list. It's easy to get distracted at the grocery store, which can lead to unintended purchases that can blow your budget. So stick to the list and try not to shop when you're hungry. When you go to the grocery store hungry, you’re more likely to deviate from your shopping list and buy something impulsively. You may also be tempted to reach for processed foods, which contain fewer nutrients than whole foods. Both can impact your budget as well as your diet.
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Buy frozen or canned
Frozen and canned foods may have a poor reputation, but they can be just as nutritious as fresh foods. Plus they’re more affordable and available all year. So plan to stock up on things like frozen fruit, canned or frozen vegetables, and canned or frozen fish.
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Buy generic store brands.
Most stores sell generic brands for almost every product. Generic brands can have the same quality as name brands, but they’re less expensive. All food manufacturers must adhere to the same standards, so name-brand foods aren’t necessarily healthier. Be sure to read the labels and ingredients to ensure you’re not purchasing a lower-quality product than the name brand or one that contains any unexpected added ingredients or allergens. But buying store brands will usually save you money.
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Cook larger portions and use your leftovers.
Cooking in larger quantities can save you time and money. That’s because the leftovers can be used for future meals, in sandwiches, or in other recipes. That includes stews, stir-fries, salads, and burritos. When you're on a budget, having leftovers can help you avoid eating out on days when you don't have the time or energy to prepare a meal from scratch. You can also extend the life of certain leftovers by freezing them in single-serving sizes to eat later.
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Avoid buying highly processed food.
Whole foods are commonly less expensive than processed foods. You can also purchase them in bulk, which is great for your budget!
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Buy in bulk.
Many foods are available in bulk for a much lower price. Grains like rice or oats are great examples. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes.
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Buy produce from your local farmer's market.
You may be able to save on produce by shopping at your local farmer market instead of the grocery. These items are generally much fresher as well since they haven’t been transported long distances or sitting on a grocery shelf.
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Replace meat with more cost-effective proteins.
Eating less meat could help you save money, too. There are plenty of other protein sources you can try a couple of times a week instead, including legumes, hemp seeds, eggs, or canned fish. All of these are inexpensive, nutritious, and simple to prepare and most of them have a long shelf life.
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Use coupons and take advantage of store sales.
Coupons are an excellent way to lower your grocery bill. You can clip coupons from newspapers and advertisements or look for digital coupons online. While you’re shopping, look for BOGO offers and sales on items on your grocery list. But make sure they’re only for things you need. Grocery stores often put items on sale that you might not normally buy. They may also place items on sale that naturally complement other items. Buying items on sale that you want rather than need can lead to a higher-than-usual grocery bill.
Rising prices don’t have to sink your healthy diet. Just plan ahead, shop smart, and use these suggestions when it’s time to buy. When you do, you’ll stay on target and on budget.
For more information on Mount Carmel nutrition planning and how to make an appointment, please visit: https://www.mountcarmelhealth.com/find-a-service-or-specialty/nutrition-counseling