The Ultimate Guide to Eating Healthy on a Budget
Is eating healthy on a budget a priority for your family, but the high cost of food discourages you from eating as healthy as you’d like to?
Nutritious diets lower the risk of certain cancers, type 2 diabetes, and heart disease and help manage weight and improve well-being. But, according to a 2022 survey by FinanceBuzz, 65% of Americans say the cost of healthy foods deters them from eating a healthy diet.
Despite wanting to eat healthier, most adults don’t meet the daily recommendations for fruits and vegetables and exceed the recommended added sugar, saturated fat, and sodium limit.
It doesn’t have to be that way. It’s possible to eat healthy while cutting your grocery bill.
Keep reading to learn shopping and planning strategies for eating healthy on a budget.
What Is a Healthy Diet?
A healthy diet contains nutritious foods full of vitamins and minerals that support health and is low in high-fat, high-sodium processed foods.
According to the Dietary Guidelines for Americans, most adults don’t eat the recommended amounts of fruit and vegetables but exceed the recommended limit of saturated fat, added sugars, and sodium.
Some popular whole foods fad diets may seem like the solution to eating healthy. That is until you see the total cost on your grocery bill.
And realistically, how sustainable are those diets for you and your family?
You don’t have to follow a new diet or adhere to a meal plan to eat more nutritious foods.
U.S. News rated the Mediterranean Diet the best overall diet. Fruits, vegetables, legumes, nuts, extra olive oil, and small amounts of fish and dairy are the foundation of the Mediterranean Diet. These foods are high in fiber, monounsaturated fats, and inflammation-fighting antioxidants. In addition, it’s primarily a plant-based diet making it low in saturated fats, the unhealthy fat that raises LDL (“bad”) cholesterol.
Not only is this way of eating healthier, but it’s also flexible and family- and budget-friendly. And all the ingredients are easy to find at any grocery store.
The meal pattern emphasizes whole grains, fruits and vegetables, and lean proteins like fish, chicken, and eggs.
You don’t have to drastically change the way your family eats. Instead, fill your pantry and refrigerator with the staples of a healthy diet and incorporate them into your meals.
Here are the basic ingredients and some money-saving tips to get you started:
Fruits and vegetables
Fresh, canned, or frozen vegetables are all excellent options. Look for fruit canned in water instead of syrup and low-sodium canned vegetables.
Save money: buy fruits and vegetables that are in season. They’re usually cheaper and fresher.
If you buy frozen vegetables, go for the bulk bags of vegetables instead of steam-in-the-bag varieties. They cook for about five minutes in a glass microwave-safe bowl with a paper towel or microwave cover.
Beans and legumes
You can also find many varieties of legumes, such as black beans, garbanzo beans (chickpeas), kidney beans, lentils, peas, and soybeans. These are all excellent sources of plant-based protein.
Beans and legumes are packed with fiber but go slow if you’re not used to a high-fiber diet. And always make sure you’re drinking plenty of water.
Look for low-sodium canned beans. Rinsing beans can significantly reduce the sodium content.
Save money: dry beans are cheaper per serving than canned, but the extra work may not be worth the savings. Canned beans are still the cheapest source of protein there is. Look for sales and buy in bulk. Coupons are often available for name-brand beans. You can save money on groceries by making a few bean-based meals a week for lunch or dinner.
Nuts
Raw nuts without added salt are the best option. Nuts contain good fats and protein. They make excellent snacks, salad toppings, cereal toppings, and homemade granola or roasted nuts.
Save money: find a low-cost source to purchase nuts. For example, trader Joe’s has a huge variety of nuts, and they’re reasonably priced per pound compared to brands sold at the grocery store. You can also find online retailers that sell nuts in bulk.
Buy raw nuts instead of processed nuts roasted with salt. But, of course, you can always make homemade roasted nuts if raw nuts are too plain for you. That way, you can control the added fat and sodium (and it’s often less expensive).
Lean protein
Chicken, turkey, fish, eggs, or egg whites are lean animal protein options. Some seafood options high in protein and low in mercury include shrimp, tilapia, cod, Pollock, catfish, and canned light tuna.
Save money: wait for sales on the leaner cuts of meat which tend to be more expensive, including chicken breasts, ground turkey breast, and pork tenderloin. Buy lean cuts of meat and fish in bulk and portion them into individual servings. Freeze what you won’t use right away.
And don’t forget about eggs. They’re an excellent source of protein and are cheaper per serving than most cuts of meat.
Whole grains
Whole grains are packed with fiber, vitamins, and minerals. Some good whole grain options include brown rice, oats, barley, quinoa, and whole wheat bread. When buying packaged goods, look for the “100% whole grain” label.
Save money: buy whole grains in bulk and store them in sealed containers to keep them fresh.
Low-fat dairy
Low-fat dairy products are a good source of calcium and other nutrients. Choose skim milk, low-fat yogurt, and low-fat cheese.
Save money: buy generic brands of dairy products. They’re often just as good as the name brands but much less expensive. If your family eats a lot of yogurt, make your own at home.
Do Healthy Foods Cost More?
Yes. Shopping along the grocery store’s perimeter for fresh produce, meat, seafood, and dairy can get expensive.
According to the USDA’s MyPlate guidelines, the average healthy adult eating a 2,000-calorie diet needs about 2 ½ cups of vegetables, 2 cups of fruit, 6 oz of grains (half from whole grains), 5 ½ oz of protein, and 3 cups of dairy.
A recent study found that it costs ~$29 more per week to eat the meet MyPlate’s fruit and vegetable recommendations. So that’s $116 more per month and a total of $1508 per year for each person.
But how much does it really cost?
It depends on how you calculate the unit cost of food.
There are two ways to compare the cost of food: the cost per calorie and the cost per serving or portion size.
The cost per calorie is why many people believe eating healthy is more expensive. So, let’s look at the unit cost of food based on calories first.
The unit cost of low-calorie foods like fruits and vegetables is higher than energy-dense processed foods.
However, when you measure food based on portion size, fruits, vegetables and low-fat dairy are less expensive than most protein foods and foods high in saturated fat, sodium, or added sugars.
How to Eat Healthy on a Budget
One of the best ways to save money on groceries is to cook from scratch.
This way, you can control what goes into your meals and snacks and be sure that you’re using healthy ingredients.
Here are some tips for eating healthy on a budget by cooking from scratch:
- Choose recipes that use inexpensive ingredients
There are plenty of healthy and delicious recipes that use budget-friendly ingredients. Focus on cheap whole foods (plant-based proteins, eggs, whole grains, etc.) and pantry staples (canned beans, rice, pasta, etc.)
- Stock up on healthy foods when they’re on sale
You’ll have a stocked pantry and freezer of inexpensive vegetables, whole grains, fruits, lean meats, and plant proteins. This way, you’ll always have ingredients on hand, saving money in the long run.
- Shop smaller chains for specialty items
Sometimes, the big box stores are more expensive for items like organic produce or gluten-free products. Instead, try shopping at smaller chains or online retailers.
- Buy in bulk (sometimes)
When it comes to staples like rice, beans, and flour, buying foods in bulk can save you money. Just be sure to store these items properly, so they don’t go bad before you use them.
Tip: be sure to compare the price per unit when deciding whether to buy in bulk. Bulk size doesn’t mean it’s always a better deal. Sometimes the sale price of the regular size is less than the unit cost of buying bulk.
- Give store brands a try
Many store-brand products are just as good as the name-brand versions, but they’re usually cheaper. So, next time you’re at the grocery store, compare prices and see if you can save money by going with the store brand.
- Aim for low-sodium
Switch to low-sodium versions of foods you’re already eating. It’s an easy way to make your favorite foods healthier without spending more.
- Make your condiments and snacks
Pre-made condiments and snacks can be expensive, and they’re often not as healthy as we’d like them to be. Instead, try making your own condiments (like salad dressings and BBQ sauce) and snacks (like energy bars and popcorn).
- Cut down on alcohol
If you drink alcohol regularly, it can put a dent in your monthly budget. For example, if you buy one $15 bottle of wine a week, you’ll spend $60 a month and a total of $780 in one year.
And alcohol is the ultimate energy-dense food. One 5 oz glass of red wine contains approximately 120 calories but doesn’t provide any macronutrients or vitamins or nutrients.
- Cut out processed snack foods
These snacks often contain sugar, salt, and unhealthy fats. They’re also usually more expensive than whole foods like fruits, vegetables, and nuts. So, if you’re trying to save money and eat healthy, it’s best to avoid these types of snacks.
- Replace sugar-sweetened drinks with water
Sugary drinks like soda, sports drinks, and juice are expensive and aren’t good for you. According to the Dietary Guidelines for Americans, less than 10% of your daily calories should come from added sugar. One 20 oz container of a popular sports drink contains 32 g of added sugar, which is 65% of the recommended amount (based on a 2,000 diet). That’s a lot more than 10%!
Instead, drink water – it’s free and good for you!
- Eat more vegetables (for less)
Community Supported Agriculture (CSA) programs are a great way to get fresh, local produce at a fraction of the cost. CSA’s are an affordable way to add organic vegetables to your family’s diet.
If you don’t have local farms that offer CSA shares, try vegetable delivery subscriptions that deliver fresh produce to your door at a reasonable price. Some popular options include Imperfect Foods and Misfits Market.
Food coops are another option for getting affordable pantry stables at lower prices.
Tips to Plan Budget Healthy Family Meals
Have you ever set the goal to eat healthier but felt defeated when most of the food goes bad before you use it?
Yes. Cooking from scratch can take some time and effort. But with some planning, you can make it work for your schedule.
That’s where meal planning and food prep come into play. Following these tips will make cooking healthy meals for your family less stressful.
Get organized
The first step is to streamline your process by getting organized. Choose a day or two each week to sit down and plan out your meals.
Batch cook
Make larger batches of recipes, so you have leftovers for another meal or two. This will save you time and money in the long run.
Make a grocery list
Start by creating a master grocery list of all the staples you need for a stocked pantry. This could include rice, beans, flour, oils, spices, and condiments. Then, make a list of the ingredients you need for each meal you’re planning to make.
Make a budget grocery list by listing sale items in the weekly sales ads.
Plan meals for the week
Meal planning can help you save money by avoiding last-minute trips to the store or ordering expensive takeout.
When you know what you’re going to make for meals, it’s easier to stick to a grocery budget. First, make a list of all the recipes you want to make in the next week or two.
Meal prep
One of the best ways to save time and money is to do as much food prep as possible ahead of time. This could include washing and chopping produce, cooking grains, or prepping protein sources like tofu or chicken.
One of the easiest things you can do ahead of time is to wash and chop produce. This will make it more likely that you’ll actually use them in your meals.
Eat a variety of protein
If you’re trying to save money, focus on meals with plant-based protein as the main course. Beans, lentils, and tofu are all inexpensive options that can be used in a variety of dishes.
But, if you want to include meat or fish in your meal, look for deals at your local grocery store or butcher. You can also save money by cooking larger batches of protein and using leftovers throughout the week.
Cook one dinner
Don’t be a short-order cook. Instead, cook one dinner for everyone. If you have picky eaters at home, try making dishes with a few sides to choose from. That way, there’s something for everyone. Cooking one meal saves money, time, and energy.
Use a slow cooker
One great way to eat healthy on a budget is to use a slow cooker. Slow cookers are inexpensive. They’re a helpful kitchen tool to make meal planning easier. Use the slow cooker when you have time to batch cook on the weekend to make extra meals for the busy week ahead.
Wrap It Up
Eating healthy doesn’t have to be expensive, and with a little bit of planning, you can save money while still eating nutritious meals. Try some of these tips the next time you go grocery shopping, and see how much money you can save on your food budget.
Do you have budget healthy eating tips that work for your family? Let me know in the comments below.
About Jennifer Messineo, MS, RD
I’m a food loving Registered Dietitian. I help families plan meals, reduce food waste and save money on food!
