Eating a healthy diet is crucial to your mental and emotional health as well as your physical wellbeing. It can make a huge difference to your mood, energy, waistline, and how well you think and feel. But at a time when so many of us are out of work, facing an uncertain financial future, or living on a tight budget, finding food that is both wholesome and affordable can be a challenge.<\/p>\n\n\n\n
Along with a lack of time, having a limited budget is one the major barriers to eating a healthy diet. When you\u2019re hungry and pushed for time and money, processed and fast food can seem like the best options. Convenience foods are often tasty and filling, designed to trigger the pleasure-centers in the brain and causing you to want to eat more, often to the point of overeating. They also tend to be loaded with calories, sugar, and preservatives, and lacking in essential nutrients. And despite what you may have been lead to believe, eating processed and fast food is rarely cheaper than eating healthy, home-cooked meals.<\/p>\n\n\n\n
The pleasure of eating even the simplest of meals increases when you share it with other people. Whether you cook for the whole family or live alone, you can find ways to make inexpensive meals more enjoyable\u2014and more beneficial to your health and wellness\u2014by making them more social experiences.<\/p>\n\n\n\n
Shop with others.<\/strong> Getting your kids involved in shopping for groceries and preparing meals is a great opportunity to teach them about different foods, how to read food labels, and how to balance a budget. Alternatively, shopping with a friend or roommate can give you a chance to catch up without falling behind on your chores. It\u2019s also a great way to share new meal ideas and save money on discount deals like \u201cbuy one, get the second half price.\u201d<\/p>\n\n\n\n Make mealtimes a social experience.<\/strong> The simple act of talking to a friend or loved one over the dinner table can play a big role in relieving stress and boosting mood. Gather the family together and stay up to date on everyone\u2019s daily lives. If you live alone, invite a friend, coworker, or neighbor over. If it\u2019s not possible to be physically in the same space as friends or loved ones at a mealtime, try eating together while video chatting. One prepares the entr\u00e9e, the other dessert, for example.<\/p>\n\n\n\n Cooking with others<\/a> can be a fun way to deepen relationships. Splitting the costs can make it cheaper for both of you and being in the company of others can also help you avoid overeating out of boredom or loneliness. If it\u2019s not possible to be physically in the same space as friends or loved ones at a mealtime, try eating together while video chatting.<\/p>\n\n\n\n BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.Take Assessment<\/a>HelpGuide is user supported. We earn a commission if you sign up for BetterHelp\u2019s services after clicking through from this site. Learn more<\/a><\/small><\/p>\n\n\n\n Saving money on food involves revising your shopping habits, eliminating waste, and focusing on healthier choices\u2014and that can require a little planning ahead. There are a number of websites and smartphone apps that can help you create and track a budget for food and groceries. Or you can simply start with a well-thought-out shopping list. Sticking to a shopping list to help avoid impulse buys.<\/p>\n\n\n\n Plan on eating out less.<\/strong> Because of $1 deals advertised at many chains, it may seem that fast food is less expensive than cooking at home. But a meal for two at a fast-food restaurant in the U.S., with drinks and a side of fries each, is still likely to cost $10 to $15; for a family of four it\u2019s closer to $20 to $30. Preparing a simple, healthy beef stew or roast chicken with vegetables, for example, can cost a fraction of that and leave you with leftovers as well.<\/p>\n\n\n\n Create your shopping list.<\/strong> As you prepare meals throughout the week, make a note of food and supplies you need. Check your cupboards, refrigerator, and freezer to see what you already have and make a note of any upcoming expiration dates. You can even download sample shopping lists so you simply need to check the appropriate boxes (see \u201cGet more help\u201d below).<\/p>\n\n\n\n Keep a supply of staples.<\/strong> These include such ingredients as olive oil, flour, old-fashioned oats, nuts, seeds, frozen vegetables and fruit, dried herbs and spices, pasta, brown rice, stock cubes, and canned tomatoes, beans, and fish.<\/p>\n\n\n\n Find cheap and healthy recipes.<\/strong> Try to think of foods that are versatile yet nutritious. For example, combining foods in different bowls and creating different sauces and seasonings can add variety and interest to your meals. Brown rice topped with black beans, corn, salsa, and chili-lime seasoning or sauce creates an inexpensive and easy Mexican dish. An easy switch-up could be to use the same rice, but with edamame, cubed chicken, and soy or stir-fry sauce for a balanced meal with an Asian flare.<\/p>\n\n\n\n Try to eliminate unhealthy foods from your list, such as soda, cookies, crackers, prepackaged meals, and processed foods. These foods are packed with unhealthy ingredients and offer little in the way of nutrition. These junk foods can also often cost you much more than the price on the sticker. A poor diet can take a toll on your health and lead to increased medical and drug bills as well as reduced energy and productivity.<\/p>\n\n\n\n Choose whole foods.<\/strong> Convenience foods can save you time, but will cost you more. For example, buying a block of cheese and slicing or grating it yourself is cheaper than buying processed cheese slices or bags of grated cheese\u2014and helps you avoid additives to prevent caking, etc. Similarly, buying a head of lettuce and washing and chopping it yourself is cheaper than purchasing bagged salad\u2014and will often stay fresher for longer.<\/p>\n\n\n\n Buy frozen fruits and vegetables.<\/strong> Frozen fruits and veggies are just as nutritious as their fresh counterparts and still taste good, but are often less expensive. They\u2019ll also last longer than fresh fruits and vegetables, preventing expensive food waste. If you have freezer room, the largest frozen bags tend to offer the best value.<\/p>\n\n\n\n Purchase generic\/store brands.<\/strong> When you shop at conventional grocery stores, the store or generic brand will often be cheaper than the name brand for the same quality product.<\/p>\n\n\n\n Look for simple ways to save money throughout the day.<\/strong> Instead of picking up a morning coffee on your way to work or school, for example, make your coffee at home. Instead of buying breakfast or lunch, prepare your own using leftovers or home-made salads, sandwiches, or boiled eggs.<\/p>\n\n\n\n Buy in bulk.<\/strong> Buying non-perishable items, such as dried beans and canned fish, in bulk can save you money as well as shopping time. If you have the space, you can store bulk-bought grains and cereals in airtight containers and freeze perishable items, such as meat and bread, in smaller portions to use as needed. Alternatively, you can split them with a friend\u2014saving you both money.<\/p>\n\n\n\n Shop for produce in season and buy by the bag.<\/strong> When produce is in season it is at its cheapest, as well as its tastiest and most nutritious. It\u2019s also often cheaper to purchase fruits and vegetables such as apples, oranges, grapefruit, potatoes, and onions by the bag, not by the piece\u2014as long as you\u2019ll be able to eat it all before it spoils.<\/p>\n\n\n\n Look for whole grains<\/strong>. Whole, unprocessed grains such as brown rice, oats, and quinoa are often less expensive than their processed alternatives (sugar-laden cereals, white rice, and white bread) and contain little to no harmful added sugar and refined flour.<\/p>\n\n\n\n Drink water instead of soda.<\/strong> It\u2019s free and you can easily add variety by flavoring your water with fruit such as lemon, lime, or orange.<\/p>\n\n\n\n Even when you\u2019re shopping on a limited budget it\u2019s still important to think about the quality of the food you purchase. While organically grown food<\/a> reduces the potential health and environmental hazards posed by pesticides, genetically modified organisms, irradiation, and additives, it can often cost more than conventionally grown food. However, there can still be ways to enjoy the higher quality and stay within your budget:<\/p>\n\n\n\n Opt for locally grown food.<\/strong> Some small local farmers use organic methods but aren\u2019t certified organic due to the cost involved. Visit a farmer\u2019s market and talk with the farmers to find out if their produce is organic in all but name.<\/p>\n\n\n\n Be selective.<\/strong> Some fruits and vegetables have more chemical residue than others. Generally, if you eat the skin (such as apples, strawberries, cucumbers) choose organic. For produce such as bananas, pineapple, or avocados, stick to cheaper, conventionally grown items. The Environmental Working Group (EWG) offers annual produce lists of the \u201cDirty Dozen<\/a>\u201d and the \u201cClean Fifteen<\/a>,\u201d which can help you navigate how to choose between organic and conventional produce.<\/p>\n\n\n\n Compare prices.<\/strong> Shop around for organic items and compare costs at the grocery store, the farmers\u2019 market, online retailers, and food co-ops.<\/p>\n\n\n\n Remember: organic doesn\u2019t always equal healthy.<\/strong> Having an organic label on baked goods, desserts, and snacks might make them sound healthier, but even organic processed foods are still high in sugar, salt, fat, or calories. Always read the labels carefully.<\/p>\n\n\n\n Powered by<\/a><\/p>\n\n\n\n The neighborhood grocery store is not the only place to shop. Sometimes other venues can offer significantly cheaper ways to purchase healthy food.<\/p>\n\n\n\n Discount stores.<\/strong> Warehouse or club stores like Costco offer great bargains for seasonal produce, and foods such as chicken and cheese. To avoid waste, freeze large portions in smaller, more manageable sizes.<\/p>\n\n\n\n Search out Farmers\u2019 Markets.<\/strong> Many places host weekly farmers\u2019 markets where local farmers sell fresh food directly, often cheaper than the grocery store. Towards the end of the market, some vendors sell remaining perishable items at a discount.<\/p>\n\n\n\n Join a CSA (community supported agriculture) group<\/strong>. A CSA is a great way to have local, seasonal food delivered directly from a farmer. Buying clubs can also help make grocery shopping a more social experience.<\/p>\n\n\n\n Ethnic markets<\/strong> and corner stores are worth looking into. Many feature an impressive, affordable selection of fruits and vegetables, as well as other products.<\/p>\n\n\n\n Online retailers.<\/strong> There are plenty of websites available that offer grocery deliveries\u2014which can save you plenty of time and in some cases also money. Some online retailers offer discounted rates over traditional grocery stores while others (such as Thrive Market in the U.S.) also focus on healthy, non-processed foods. Always factor in any delivery charges or membership fees when comparing prices.<\/p>\n\n\n\n Wherever you choose to shop, these tips can help you stick within your budget.<\/p>\n\n\n\n Shop the perimeter of the store first.<\/strong> This way you\u2019ll expend more of your budget on healthy whole foods like fruit and vegetables, leaving less money for expensive and unhealthy foods that often line the center aisles.<\/p>\n\n\n\n Don\u2019t shop when you\u2019re hungry.<\/strong> It\u2019s much harder to stick to your grocery list and avoid impulse or unhealthy buys when you\u2019re hungry. Eat a healthy snack before shopping.<\/p>\n\n\n\n Take advantage of sales.<\/strong> If you have the shelf or freezer space, stock up on staples or products that you use often when they go on sale.<\/p>\n\n\n\n Be smart about coupons.<\/strong> Coupons can offer tempting discounts, but they\u2019re often for unhealthy packaged and processed foods. Don\u2019t fall into the trap of buying junk food just because the price is reduced.<\/p>\n\n\n\n Join a grocery store savings club<\/strong> for more discounts and savings.<\/p>\n\n\n\n Your body relies on protein<\/a> for many of its functions. It\u2019s an important energy source and supports your mood and brain function. Affording some meat and fish sources of protein, though, can put a real strain on your food budget. By making a few dietary adjustments, you can save money and still enjoy plenty of protein in your diet.<\/p>\n\n\n\n Purchase less expensive cuts of meat<\/strong> by comparing the price per pound on different options. Cheaper cuts of meat can taste delicious\u2014and stretch further\u2014when they\u2019re slow cooked. Try using chicken thighs rather than breasts, or stewing beef rather than a prime cut of steak to make tasty casseroles, soups, stews, and stir-fries.<\/p>\n\n\n\n Bulk out meat dishes with other ingredients.<\/strong> Add rice, pasta, fresh or frozen vegetables, beans, or whole grains to meat to make delicious, filling meals. Combine ground meat with black beans in tacos, for example, add whole grains to meatloaf, or add lots of veggies to a chicken stir fry.<\/p>\n\n\n\n Experiment with vegetarian sources of protein.<\/strong> Going meatless one or more days per week doesn\u2019t mean missing out on protein\u2014but it can mean substantial savings. Unprocessed veggie proteins, such as soy, tofu, beans, and lentils, can be tasty, easy to prepare, and inexpensive. But steer clear of highly processed veggie \u201cmeats,\u201d though, as they can be more expensive and contain unhealthy ingredients.<\/p>\n\n\n\nSpeak to a Licensed Therapist<\/h4>\n\n\n\n
Eat healthy for less tip 1: Plan ahead<\/h2>\n\n\n\n
Tip 2: Make smart food choices<\/h2>\n\n\n\n
Can you eat organic on a budget?<\/h3>\n\n\n\n
Around the web<\/h2>\n\n\n\n
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Tip 3: Shop wisely<\/h2>\n\n\n\n
Shopping tips<\/h3>\n\n\n\n
Tip 4: Find cheaper protein options<\/h2>\n\n\n\n