How to Eat Healthy on a Budget
You can still eat healthy without breaking the bank.
Let’s talk about something that’s on everyone’s mind right now: budget.
But more specifically, how to eat healthy on a budget. I know you don’t want to give up your healthy eating habits for something like fast food just because it’s cheaper. However, there’s something wrong with that logic. Keep reading.
With food prices on the rise, that Little Caesar’s 3,700+ calorie meal deal is probably looking better and better.
After all, for a family of four, a large pizza with Crazy Bread and 2-liter cola costs just $3 per person.
While there’s nothing wrong with enjoying pizza in moderation, there is something wrong with the “healthy foods cost too much” logic.
Because it’s not entirely true. There are more options than many people realize.
It’s even more important now to know how to eat better on a budget with the current inflation going on and that you don’t have to resort to fast food.
If you’re trying to eat nutritious foods while on a tight budget, consider some of these strategies.
Choose affordable whole foods.
Despite what some clients might think, many minimally-processed whole foods cost less than their more processed cousins.
Take the potato. A medium one costs about a dollar less than small fries.
That potato also has a fraction of the calories (161 vs. 220) — as well as more of a wide variety of nutrients.
This is just one example of a nutrient-dense food that is STILL quite affordable.
Other nutrient-rich, relatively low-cost all-stars include…
Proteins: eggs, whole chicken, tofu, canned fish, flank/tri-tip steak
Carbs: bulk brown rice, bulk lentils and beans, potatoes, oats
Veggies: cabbage, carrots, Romaine lettuce, frozen mixed vegetables, canned green beans
Fruit: bananas, whole watermelon, season apples, oranges, frozen berries, canned pineapple, dried cranberries
Healthy fats: sunflower seeds, peanuts, extra-virgin olive oil
Aim for progress, not perfection.
This is something that grinds my gears when some people think you have to make this amazing recipe for it to count and you have to make it from scratch. I’m here to tell you that’s not true and this “perfectionism” type of thinking can be holding you back from eating healthier.
So-called “superfoods” (which don’t exist) like quinoa can be super pricey.
Brown rice, on the other hand, is about as affordable as it’s ever been, especially if you buy it in bulk. Other examples are beans and lentils and the many varieties they carry.
Thinking you have to go with something claimed as a “superfood” to be healthy is a form of dichotomous thinking. Either you choose the “best” or just go with unhealthy and ultra-processed food. That’s “all-or-nothing” thinking and it’s unnecessary.
1) There’s no such thing as a superfood
2) You can eat healthy without breaking your budget
Choose what proteins, carbs, healthy fats, fruits, and veggies work for your budget, aiming for just a little better than where you’re at right now.
Make the most of your freezer
Save 1 to 2 servings of whatever you cook and place it in the freezer, a.k.a. the “treasure chest.” When the time comes, you’ll be thankful you did this.
When cooking feels impossible for whatever reason, you always have something you can pull from your frozen treasure chest. This brings me to my next tip.
Buy canned or frozen foods
Frozen or canned options are just as nutritious as fresh alternatives despite what others may think. In fact, some canned or frozen options have more nutrients than fresh produce because the processing can increase levels of the nutrient.
For example, tomatoes and corn release more antioxidants because of the heat created during the canned process. Heating is done to kill harmful bacteria and prevent spoilage.
Canned foods preserve nutrients as opposed to spoiling easily like fresh produce does. However, you can always freeze them as I previously stated.
Not only are they just as nutritious, but they will also save you money by not going bad fast. Some canned foods can be stored safely for several years and involve minimal prep time.
Thankfully, now you have plenty of options to choose from when it comes to canned or frozen. Choose the ones with less added sugar or sodium and look carefully when you’re in the frozen aisle. Make sure you choose the ones with less added butter or cream sauces.
Plan recipes and make a list.
Now that you know you don’t have to resort to fast food because it’s “cheaper” and you can still opt for healthier alternatives without going over your budget, you can plan out healthy recipes and make a list when you go grocery shopping.
Some items you can shop for that are healthy, can last for a while and be used for different meals without breaking the bank are beans, rice, a whole chicken, cabbage, and spinach when cooked. These can be made for different types of meals making things more interesting while saving you time in the kitchen and saving you money in the store.
Want to learn more about nutrition? Download my FREE nutrition guide which goes over your calorie intake, macronutrients, fiber intake, hydration, vitamins, and more.
