With food prices on the rise, cutting the cost of our food bill has been a recent topic. It is nothing new to know that less processed foods seem to be more expensive than the more processed foods, and this factor alone can lead a person to choose the more processed foods over the less processed foods. There is nothing inherently wrong with this choice, it is just unfortunate that in today’s age, access to healthy foods seems to be somewhat of a privilege, when indeed healthy food should be an equal right to all individuals regardless of income status.
Here I will share a few tips on how to eat healthy on a budget in hopes that you can feel a little more empowered the next time you shop. Although food cost is high, our health should not come at a cost as well.
Tip # 1 - Make a List
Let’s say you’re driving some place new for the first time. If you are familiar enough with the area, you can find the location, but a couple detours might be en route. If you are not familiar with the area, navigation tools can be helpful and can get you from point A to point B without deviation, and usually the tool picks a route that will be the fastest. If you are not familiar with the area and you decide not to use a navigation tool, getting lost is likely to result.
Shopping is like driving, and a navigation tool is like a list. A list can make the overall shopping experience more bearable, organized, efficient, and even cost-friendly. Although we are all familiar with the layout of our go-to grocery store, now is the time to lean into your list as to not lean away from your budget. Detours are bound to happen. We are going to see a new and shiny product, and with the sparkle in our eyes we will tell ourselves, “I must have it”, and that’s okay. Indulging every once in a while is good. The problem is when indulgence becomes habitual. Overtime those “detours” (indulgences) all start to add up, and this can add to the overall cost of the shopping haul.
In times of needing to manage our budget, making and sticking to a list is a helpful tool, and allows us to avoid some of that deviation. The goal is to go into the grocery store with a plan. If you are not sure how to build a list, start with making a meal plan for the week. A list is built from the recipes or ingredients you are planning to use in your meal plan. Once you know what you are making for the week, you can know what to put on this list.
Tip #2 - Buy Frozen Fruits & Vegetables
Although fresh fruits and vegetables are sometimes preferred, frozen fruits and vegetables are a great alternative when the budget is tight. Not only are frozen foods generally more affordable, but frozen foods are picked at peak ripeness, so this can ease concern over missing out on any nutrients, such as vitamins and minerals. Lately I have loved using frozen berries in my yogurt. I just microwave the berries for about 30 sec-1 min or until a little soft and throw them in the yogurt.
Try using frozen fruits in this naturally sweetened Blueberry Chia Seed Jam or Overnight Oats for a simple and quick breakfast option!
Try using frozen vegetables in this Cozy Vegetable Soup, stir fry, or this recipe for Stuffed Bell Peppers!
Tip #3 - Choose Plant-Based Proteins
Beans, lentils, edamame, tofu, and tempeh are just a few plant-based proteins to choose from. Not only are plant-based proteins more economical, but they also have their health benefits as well.
Beans and lentils are high in fiber, which contributes to satiety and is beneficial for heart health, as it has been seen to decrease LDL cholesterol, which is known as the “bad cholesterol”. Soy products like edamame, tofu, and tempeh contain all the essential amino acids, making it a complete protein.
If you do not like plant-based proteins, opting for frozen meat and seafood is also a great alternative to fresh meat and seafood and is often less expensive. Another benefit of buying frozen food in general is the increased shelf-life of those products, ultimately helping to decrease food waste.
Tip #4 - Buy Minimally Processed
Processed foods are often demonized, however processed foods are any foods that have been altered in some way during preparation, and this even includes food items like microwavable rice, bagged lettuce, or canned beans. Unprocessed or minimally processed foods are typically healthier, however it is important to note that as the processing increases, the cost generally increases as well. Purchasing items in their most raw form, such as uncooked rice or whole heads of lettuce, might not be as convenient but may be a little cheaper.
Tip #5 - Avoid Shopping Hungry
We have all had the hungry-in-the-grovery-store experience. Hunger strikes and all of a sudden we check out with a cart load of crackers, chips, cookies, and a mega-sized box or two of cereal. There is nothing wrong with these items. These items are wonderful and delicious, but were they on the list? Likely not. You don’t need to be a shop cop on yourself, you can allow yourself to buy these items on occasion, but first stick to the list, and try eating a snack or meal before shopping to avoid this trap. Check out this blog post on How to Build a Satisfying Snack! Travel-friendly snack ideas are included!
Also- be careful if they are handing out samples. It’s fun to sample things, but it can lead to temptation to add it to the cart. Truthfully speaking, ever have the experience where sometimes these snacks taste better at the store than at home? I hate to say this, but often it tastes really good because we are really hungry, or it’s the hype of the moment- sometimes it’s both!
If you can sample and walk away, go for the sample. If your will power will be tested, maybe it would be best to skip on the sample this time around.
Tip #6 - Shop Seasonally
Typically, out of season fruits are more expensive, and this is because fruits and vegetables grown outside their season are no longer sourced locally and require more money for travel and storage. Similar to frozen fruits, fruits and vegetables are picked in their season at at their peak ripeness and will be more nutritious.
