Buzz
Eating healthily requires a bit more effort but doesn’t have to break the bank. While unhealthy food is often the cheapest option in grocery stores, it’s important to remember the hidden cost to your health. With a little knowledge, meal planning, and preparation, you can find wholesome ingredients like whole grains, vegetables, fruits, lean proteins, and dairy to cook nutritious meals at home. Always plan ahead and stick to your list when shopping. If you can make staples like yogurt or broth from scratch, even better.
Steps
Find Affordable and Quality Products
Choose seasonal produce. Fruits and vegetables are usually cheaper when in season. Grocery stores often discount seasonal produce because they know customers expect certain items at specific times of the year. Plus, seasonal produce tastes better.
- In the fall, opt for pumpkins, winter squash, cabbage, and apples.
- During winter, look for winter squash, cabbage, and root vegetables.
- Spring is ideal for radishes, leafy greens, green onions, and asparagus.
- Summer is perfect for enjoying a variety of produce like watermelon, corn, and berries. You’ll likely notice that prices for fruits and vegetables are lowest in summer. Additionally, since summer produce is more affordable, you can buy in bulk to freeze or can for later use.
Check prices on frozen and canned products. While fresh fruits and vegetables might be your preference, opting for frozen or canned options can often save you money. These products are just as nutritious as fresh ones, provided you choose varieties without added sugar or salt.
- Also, consider protein sources. Frozen chicken might be cheaper than fresh; canned salmon and tuna are typically more affordable than fresh fish.
Keep an eye on weekly sales. Most grocery stores offer weekly discounts advertised in their flyers. When an item goes on sale, it’s a great opportunity to stock up. For example, most protein-rich foods can be frozen and stored, so if boneless, skinless chicken breasts are on sale, buy extra for immediate use and future meals.
Always compare prices. While you might think you’re getting the best deal by sticking to a familiar brand, prices can fluctuate. Sometimes, discounts are applied to specific package sizes or batches, changing the most cost-effective option.
- Scan shelves from top to bottom, as stores often place higher-priced items at eye level.
- Pay attention to store-brand products—they’re usually cheaper than name brands.
Buy in bulk. Although bulk purchases require a larger upfront cost, they often save money in the long run. For instance, a large container of oatmeal is much cheaper than individual packets. You can customize it with fresh fruits for added flavor.
- Consider buying bulk items like grains, beans, pasta, nuts, and flour at health food stores. These stores often offer better prices for larger quantities.
- Be mindful of expiration dates when buying in bulk. Avoid purchasing oversized containers of items like mayonnaise or cereal that your household won’t finish before they expire.
Use coupons. Take advantage of coupons whenever you come across them. However, only use them for items you already plan to buy. While they can save money, purchasing something you don’t need just because it’s discounted can lead to unnecessary spending.
- Look for coupons online, in newspapers, or through coupon apps to maximize savings.
If you're in the U.S., consider enrolling in SNAP (Supplemental Nutrition Assistance Program) or WIC (Women, Infants, and Children program). These programs provide assistance to low-income individuals and families. SNAP, formerly known as the food stamp program, offers support through a debit-like card. WIC is specifically for low-income women with young children, including pregnant women. While there are restrictions on eligible items, both programs help you access healthy foods.
- Visit your local SNAP office to apply, or check if your state allows online applications at https://www.fns.usda.gov/snap/apply.
- To apply for WIC, contact your local WIC office.
Explore local farmers' markets or nearby farms. Farmers' markets often offer affordable produce, though it may require some effort to find the best deals. Additionally, visiting local farms can provide access to fresher and cheaper products. Keep in mind that farm-fresh items have a shorter shelf life compared to store-bought produce, which is bred and treated for longevity. However, the superior flavor makes it worthwhile.
- Some farmers' markets even accept SNAP benefits.
Alex Hong
Executive Chef
Executive Chef
Incorporate local products alongside store-bought items. Executive Chef Alex Hong, with 10 years of restaurant experience, shares: "Farmers' markets can be pricier than stores, but the quality is unmatched. I visit the market every Saturday for restaurant ingredients and place orders for items unavailable at the market a few times a week."
Focus on affordable, healthy ingredients
Opt for budget-friendly ingredients. Not all healthy ingredients are expensive. In fact, many nutritious options are quite affordable. Evaluate each food group and select cost-effective choices.
- For grains, consider oats, brown rice, wheat berries, popcorn, whole wheat pasta, and whole grain bread.
- For vegetables, choose cabbage, leafy greens (like kale, collards, or broccoli), zucchini, carrots, and celery.
- For fruits, go for affordable options like oranges, apples, and bananas.
- For dairy, pick large containers of plain milk or yogurt. You can easily add your own flavors without spending much.
Reduce protein portions. Remember, we often need less protein than we think. Stretching protein across multiple meals can save money and support a balanced diet. For example, use leftover chicken from dinner to make soup the next day, and then use it again for sandwiches.
- Women under 30 need 5.5 ounces (155 g) daily, while women over 30 need 5 ounces (140 g). Men under 30 require 6.5 ounces (185 g), but men aged 30-50 need 6 ounces (170 g), and men over 50 need 5.5 ounces (155 g).
- One serving equals 1 ounce (28 g) of meat (3 ounces is about the size of a deck of cards).
Go vegetarian occasionally. While you don’t need to eliminate animal protein entirely, plant-based proteins can be easier on your wallet. Try meatless meals like rice and beans instead of stew.
- Vegetarian equivalents to 1 ounce of meat include: 1 egg, 1/4 cup (60 ml) beans or lentils, 15 g nuts or seeds, 1 tbsp (15 ml) peanut butter, or 2 tbsp (30 ml) hummus.
- Boost protein with vegetables and complex carbs. Combining small amounts of meat with other healthy ingredients creates meals that are both nutritious and filling. Consider:
- Stir-fries
- Tacos
- Pasta dishes
Read food labels. When comparing prices, also check the ingredients, especially for packaged foods. For example, if buying mac and cheese, choose the healthiest option available.
- Look for low sugar and salt. Aim for 2,300 mg (1 tsp) of salt daily. Also, avoid trans fats and limit saturated fats. Even healthier fats should only make up 20-30% of your diet.
- Keep calories at 400 or less per serving. Check for vitamins and minerals in the products you buy.
Plan your menu
Plan your main meals for the week. Creating a menu ensures you only buy what you need, helping you stay within budget. If you don’t have healthy recipes you love, search online, check cookbooks, or ask friends for recommendations.
- Visit the USDA's What's Cooking website (https://whatscooking.fns.usda.gov/) for healthy recipes to inspire your meal planning.
- Tailor your menu to your schedule. Use leftovers or quick meals for busy days.
Stick to familiar foods. Eating healthy doesn’t mean you need to try every trendy superfood. While these foods can be nutritious, they aren’t the only healthy options. Focus on simple, wholesome meals you already enjoy, like grilled chicken with vegetables and brown rice. This approach keeps your diet healthy and your wallet happy.
Make a grocery list. Once your menu is set, list the items you need. Stick to the list (and avoid impulse buys) to stay on budget and prioritize healthier foods.
Plan before dining out. Meal planning isn’t just for home—it helps when eating out too. Check restaurant menus online to compare calorie counts. Many restaurants list calories, but you can also use online calorie calculators.
- Opt for healthy appetizers to save money and control portions.
- Choose entrees with lean protein, whole grains, and plenty of vegetables.
- Pick veggies or fruit instead of fried sides like onion rings or mashed potatoes.
- Ask for a to-go box when ordering. Split your meal in half before eating to control portions and save for later.
Cook at home
Grow vegetables you can cultivate yourself. You can often use a small garden plot or even a few pots to grow vegetables at minimal cost. Try planting tomatoes or herbs on your windowsill.
Make your own snacks. While you can buy healthier snacks like veggie chips or fruit mixes, they tend to be expensive. Making them at home is more budget-friendly.
- For example, try making crispy kale. Wash and dry kale, then tear it into large pieces. Toss with olive oil or spray with cooking oil, spread on a baking sheet, and season with salt, pepper, or your favorite spices. Bake at 177°C (350°F) until crispy, about 15 minutes.
- You can also prepare fruit or veggie cups. Chop oranges, apples, or grapefruit, drizzle with honey, and store in small containers for easy snacking. Do the same with veggies and pair them with homemade hummus.
Make your own broth or stock. Store-bought broth can be pricey and high in sodium. Homemade broth is cheaper and healthier.
- Use vegetable scraps like onion skins, carrot tops, or celery ends. Save chicken bones and meat scraps in the freezer until you have enough to make broth. Simmer everything in water for 6-8 hours, then strain and store.
- Divide the broth into portions and freeze for later use.
Prepare other foods at home. Beyond snacks and broth, you can make many other foods more affordably. For example, if you enjoy yogurt, making it at home is a great option. You might also consider investing in a bread machine to simplify baking.
