7 Tips to Eating Healthy on a Budget

Tina McGroarty, CRNP, a nurse practitioner at Penn Family and Internal Medicine Lincoln, offers tips on how you and your family can eat healthy - on a budget. 

Tina McGroarty, CRNP

We are all aware that eating healthy is an essential part of maintaining health and wellness, and we see and hear these phrases often:
“Eat more fruits and vegetables.”
“Go organic.”

“Avoid processed foods.”

“Incorporate whole grains, legumes and nuts.”

While most know what is recommended, many find it hard to make these dietary changes without significantly increasing the bottom line at the grocery checkout.

Although processed food is more accessible and less expensive, there are ways to incorporate healthier choices into your diet and stay within your budget. Here are just a few suggestions I have found helpful:

Plan ahead. Check out your supermarket’s weekly ads, or circulars, to be aware of any specials. By preparing your list beforehand, you can plan your meals around sale items.

Eat seasonal produce. Fruits and vegetables are fresher and less expensive when in season, so choose meals that incorporate those items. You can also stock up and freeze or can fruits and vegetables to use later. Berries, green beans, corn and tomatoes all freeze/can well and are sure to be enjoyed in the winter months.

Buy local. Most communities have local farmer’s markets or produce stands that offer seasonal fruits and vegetables at reasonable costs. The prices tend to be much cheaper than supermarkets and provide a wider variety of fresher produce.

Grow your own. There is nothing better than freshly picked vegetables from your backyard. Starting a family garden is a great way to add healthy foods at a low cost.

Eat less meat. Most of us eat more meat than necessary. Substituting beans, legumes and other herbivorous proteins in place of meat is much healthier and less expensive. If you are buying less meat, it may make it affordable to buy grass-fed and free-range options, which can be more nutritious.

Buy organic wisely. In an ideal world, we would all love to consume only organic foods, but that is not realistic for most of us. Knowing the most and least contaminated foods can help you decide where to invest your money when buying produce.

• 12 most contaminated foods: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce, potatoes
• 12 least contaminated foods: onions, avocado, sweet corn (frozen), pineapple, mango, asparagus, peas (frozen), kiwi, bananas, cabbage, broccoli, papaya.

Prepare meals at home. Home-cooked meals tend to always be healthier and less expensive. Taking a few hours on the weekend to cook/prep a few meals for the week will go a long way. Soups and stews are a great option as they can be loaded with vegetables and proteins, they freeze well and are delicious! Packaging leftovers and individual salads for lunch is also a great way to ensure a healthy meal during your busy work week.

Eating healthy doesn’t have to be expensive. I hope these ideas help you incorporate some healthier meals into your diet.

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