Brenda Khan
Changing your diet can be challenging, especially if you are on a budget. However, there are many ways to eat healthily without breaking the bank. Eating nutritious food can help protect you from serious health problems like obesity and diabetes, and can also help you manage your weight and have more energy. It is recommended that men have around 2,500 calories a day, while women should aim for around 2,000. Eating a balanced diet that includes fruits and vegetables is key, and there are several ways to achieve this without spending a fortune at the grocery store.
| Characteristics | Values |
|---|---|
| Shop the perimeter of the store | Outer edges of the store often contain whole foods |
| Eat whole foods | Whole grains, fruits, vegetables, eggs, Greek yogurt, etc. |
| Avoid processed foods | Expensive and less nutritious |
| Plan meals | Save time and money |
| Prep meals | Save time and money |
| Eat less | Reduce portion sizes |
| Eat more vegetables | Low in calories and high in nutrients |
| Eat less meat | Meat is expensive |
| Buy local and in-season produce | Cheaper and more nutritious |
| Buy blocks of cheese | Cheaper than shredded cheese |
| Buy canned beans | Cheaper than refried beans |
| Buy brown rice and oats | Cheaper than most processed cereals |
| Drink water | Healthier than other drinks |
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What You'll Learn
Eat more whole grains
Whole grains are a great way to improve your health without breaking the bank. They are tasty, nutritious, and affordable. Eating whole grains is linked to a reduced risk of heart disease, type 2 diabetes, and certain cancers. They are also associated with lower cholesterol and blood pressure, improved digestive health, and can help with weight management.
When it comes to incorporating more whole grains into your diet, there are plenty of options to choose from. Common whole grains include barley, bulgur, whole grain couscous, farro, kamut, oats, rye, spelt, triticale, and whole wheat. Gluten-free options include amaranth, brown rice, buckwheat, corn, millet, quinoa, sorghum, teff, and wild rice.
You can easily swap out refined grains for whole grains in your everyday meals. For example, you can switch from white bread to whole wheat bread, use brown rice instead of white rice, and opt for whole wheat pasta instead of refined pasta. You can also experiment with different grains like quinoa, farro, or wheat berries.
If you're looking for a budget-friendly option, barley is a great choice. It's a whole grain that's often more affordable than trendy grains like quinoa or freekeh. Oats are another excellent and affordable option for breakfast, providing a full serving of whole grains to start your day.
Remember, you don't have to overhaul your diet overnight. Start with small changes, such as replacing half of the refined grains in a dish with whole grains, and gradually increase your intake of whole grains over time.
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Buy frozen fruits and vegetables
Frozen fruits and vegetables are an excellent alternative to fresh produce, especially if you're on a budget. They are often cheaper than their fresh counterparts and have a longer shelf life, which means you can buy them in bulk and not worry about them going bad. This also saves you from having to go shopping every week.
Frozen produce is usually picked at its ripest and then frozen immediately, locking in the nutrients. Some research has found that frozen fruits and vegetables may have higher amounts of antioxidants than fresh produce. However, the blanching process, where vegetables are dipped in hot water or steam to kill bacteria, can break down some water-soluble nutrients, such as vitamin C and B vitamins.
Frozen produce is also good for the environment. It can reduce the need for long-distance transportation as it can be stored for longer. Fresh produce, on the other hand, may need to be transported over longer distances to meet consumer demand, contributing to more greenhouse gas emissions.
When it comes to eating your frozen fruits and vegetables, they work well in cooked dishes like casseroles, stir-fries, pastas, and soups. Some examples of frozen produce to buy are broccoli, peas, corn, cauliflower, Brussels sprouts, and squash.
While frozen produce is a great option, it's important to be mindful of added sugars and artificial ingredients. Check the food labels to ensure you're getting the most nutritious option.
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Plan and prep meals
Planning, preparing, and portioning your meals ahead of time is an effective way to keep your food budget in check. Here are some tips to help you plan and prep your meals on a budget:
Plan your meals:
- Start by creating a meal plan for the week. Decide on the meals you want to make and the ingredients you will need.
- Work with what you already have: Before making a grocery list, check your fridge, pantry, and freezer to see what ingredients and staples you already have. This helps you use up what you already have and reduces food waste.
- Make a grocery list: Once you know what you already have, create a list of the ingredients you need to buy. Stick to this list when you go shopping to avoid impulse purchases.
- Buy in bulk: For non-perishable items or those with a long shelf life that you use frequently, consider buying in bulk to save money.
Prepare and precook:
- Set aside time for meal prep: Choose a specific time, such as Sunday afternoon, to grocery shop and prepare meals for the week.
- Precook or pre-chop: You can save time during the week by precooking or pre-chopping ingredients.
- Double up on recipes: Cooking larger portions or doubling recipes can give you leftovers for later in the week, saving time and money.
- Get creative with leftovers: Use leftovers in different dishes to create new meals. For example, leftover chicken can be used in a stir-fry, chili, or salad. Leftover veggies can be added to soups or casseroles.
Portion your meals:
- Plan portions to stretch your meals: Consider including meals that stretch more expensive ingredients, such as meats, by mixing in lower-priced options like beans.
- Prepare meals that can be easily portioned and frozen for later.
By planning, preparing, and portioning your meals, you can save money, reduce food waste, and enjoy tasty and healthy dishes on a budget.
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Avoid processed foods
While it is difficult to avoid processed foods altogether, making a few adjustments can have you eating and feeling better. Ultra-processed foods are the most extreme form of processed foods, and they are linked to a range of health risks. These include a higher risk of type 2 diabetes and cancer.
Processed foods are often expensive and can be loaded with salt, sugar, additives, and preservatives, which can harm your health. They also tend to have fewer beneficial nutrients than whole foods. By cutting back on processed foods, you can save money and improve your health.
- Meal planning: Plan your meals for the week ahead and create a shopping list. This will help you stick to your budget and avoid buying processed foods on impulse.
- Batch cooking: Cooking in batches once or twice a week ensures you have nutritious meals ready to go when you're busy or short on time. This makes it less tempting to opt for convenience meals or fast food.
- Stocking up on healthy snacks: Keep your kitchen stocked with nutritious snacks like fresh fruit, mixed nuts, edamame, and veggies with hummus. This will make it easier to make healthy choices when you're on the go.
- Reading labels: Take time to read the ingredient labels on the products you buy. Look out for high amounts of sodium, trans fat, or added sugar, and choose alternatives with fewer processed ingredients.
- Small swaps: Instead of completely eliminating processed foods, try making small swaps. For example, drink fruit-infused water instead of soda, and choose whole fruits instead of packaged fruit products.
- Choosing whole foods: Opt for whole foods like nuts, seeds, whole grains, tinned beans, lentils, fruits, and vegetables. These foods are packed with nutrients and are often more affordable than processed alternatives.
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Eat less meat
Meat can be expensive, and reducing your meat consumption can be a great way to save money on your weekly food shop. Here are some tips to help you eat less meat:
Choose Adaptable Recipes
Opt for recipes that can be easily adapted to include or exclude meat. For example, a curry can be made with chicken or firm tofu, and baked eggs can be served with or without chorizo. This way, you can cater to different preferences and budgets.
Get Creative with Vegetables, Pulses, and Beans
Vegetables, pulses, beans, and grains can be delicious and affordable alternatives to meat. Fill tacos with spicy black beans, make a zesty carbonara with mushrooms and courgettes, or simmer squash in a coconut curry with lentils and spinach. These ingredients are often cheaper than meat and can be used in a variety of dishes.
Buy Better Quality Meat and Use it Wisely
If you do buy meat, opt for higher-quality, leaner cuts and plan to use all of it across multiple recipes. For example, if you buy an organic chicken, break it down into thighs, breasts, and wings, and then use the bones to make gravy or stock. This way, you get more for your money and reduce waste.
Stock Up on Frozen Vegetables
Frozen vegetables, such as leafy greens and berries, are usually cheaper than fresh ones and last much longer. They require minimal preparation and can be added to a variety of dishes to boost their nutritional value.
Include More Whole Grains
Introduce whole grains like barley, brown rice, and oats into your diet. These are often cheaper per serving than processed cereals and provide a terrific source of soluble fiber, which can help lower cholesterol levels.
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Frequently asked questions
Eating healthily on a budget is possible! Here are some tips:
- Plan your meals and make a shopping list. Stick to it when you're in the store to avoid buying unnecessary items.
- Shop the perimeter of the store, where you're more likely to find whole foods.
- Buy local produce that's in season. It's usually cheaper and more nutritious.
- Buy less processed foods, which are often sold in larger quantities and yield more servings. For example, a block of cheese is cheaper than shredded cheese.
Here are some affordable foods that are nutritious:
- Whole grains like barley, brown rice and oats.
- Frozen leafy greens such as spinach and kale.
- Frozen berries.
- Popcorn kernels—pop your own at home for a cheap, healthy snack.
- Canned beans.
As well as buying whole, unprocessed foods, you can:
- Stock up on staples and favourite products when they're on sale.
- Avoid shopping when you're hungry, as this can lead to impulse buying.
- Cut down on sugary drinks—opt for water, lower-fat milk, tea and coffee instead.
Here are some simple tips to improve your diet:
- Eat a wide range of foods to ensure your body gets all the nutrients it needs.
- Eat the right amount of calories for how active you are. Men should have around 2,500 calories a day, and women should have around 2,000.
- Eat more fruit and vegetables.
- Choose wholegrain varieties of starchy carbohydrates, like wholewheat pasta and brown rice.
