Let’s face it, many of us are feeling the pain of grocery prices these days. But, eating well is one of the most important things we can do to ensure our good health. Here are a few tips to help you eat well on a budget:
- Meal planning – If you’re not used to planning your meals for the week, it may seem a bit daunting, but you’ll get the hang of it and, in the end, it pays off with a healthier diet and budget. Click here for some great tips to get you started. The initial time investment will translate into stress-free weeknight dinners and less wasted food that had been forgotten and left to languish in the fridge. Pick easy recipes with 6 or fewer ingredients, choose recipes that utilize some of the same ingredients, prep your ingredients ahead of time (I like to do this on Sunday afternoons), and don’t forget to account for snacks. Also, plan on one or two leftover meals. I like to plan for a late-week ”catchall” dish, like cabbage rolls, that I can toss any leftovers into.
- Cook once, eat twice – When planning your meals, try making a double batch of one or two dishes. That way you can freeze half and have an easy meal on hand for those busy nights or if you just plain don’t feel like cooking.
- Stick to the list – Once you have your meal plan made and you’ve written out your grocery list, it’s time to hit the store. This is the time to be strict. Do not buy anything that is not on your list. Grocery stores are laid out and designed to entice you to buy. They strategically put certain items on the ends of aisles, at eye level, at the checkout, and on islands, because they know that people are more likely to buy those items on impulse. Don’t fall for it. Stick to the list! If an aisle doesn’t contain an item on your list, skip it. It will save you time and you won’t be tempted to toss any extras in your cart.
- Shop around – I’m fortunate to have a large grocery store five minutes from my home. However, I don’t shop there. I go to another store that is 25 minutes away because they have much better prices, a larger selection of produce, more organic, gluten and grain-free products, and other specialty items to choose from. If you have more than one grocery store within a reasonable distance from your home, shop around. You may be surprised by how much of a difference there can be in price and quality. Perhaps one store has a much better produce selection, but another is better for other items? Also, check out online grocery stores. You may find that this is your best bet for price and convenience (however, make sure you are still sticking to your list!).
- Pick your battles – If choosing organic produce, meat, and dairy is important to you, but you can’t afford to buy organic versions of all of your food, learn to choose wisely. If you can only buy some of your produce organic, use the Environmental Working Group’s Dirty Dozen and Clean Fifteen lists to learn which foods have the most or least pesticide exposure. Take the time to educate yourself on the health concerns that have been raised about conventional versus organically raised, free-range, and/or local livestock for meat and dairy production. That way, you can make an informed decision about the importance of buying and consuming organically raised, free-range, and/or local meat and dairy products for you and your family.
- Go for frozen – Consider buying frozen organic produce. It’s more affordable and, in some cases, frozen produce actually retains more nutrients than fresh, since it is frozen directly after harvesting.
- Buy the whole animal – Whether chicken, pork, or beef, buying animals whole is always less expensive per pound than precut meat of the same quality. Can’t handle a whole cow? Understandable. Perhaps you have a friend or family member or two who would be willing to split it with you? A quick Google search should lead you to companies that offer a whole, half, or quarter animal’s worth of meat in your area.
What tips do you have to eat healthier on a budget? Let me know in the comments section. Happy shopping!
Thanks for your blog, nice to read. Do not stop.