Healthy Eating on a Budget

The U.S. Department of Agriculture reported a 5.8% food cost increase in 2023 and a predicted increase of 2.2% in 2024. With higher food prices, a trip to the grocery store can become stressful especially when shopping on a budget. Many shoppers believe purchasing healthier options is expensive and a higher bill can lead shoppers to look for cheaper alternatives, which may be ultra-processed foods. Choosing healthy food doesn’t have to hurt your wallet when you know what type of products to purchase and when.

Tips for Healthy Eating on a Budget

When preparing meals for the day or week, try to make them balanced by including fruits, vegetables, grains, dairy or dairy-free alternatives and lean proteins.

• Plan ahead. Think of recipes you want to prepare throughout the week and make a list of ingredients. Using a list while grocery shopping can help you be more intentional with what you put in your cart. Often, without a list, we select food and products that were not planned for. It’s also helpful to inventory what you already have at home to prevent buying extra items. Another strategy when planning is shopping around online and looking at the surrounding grocery stores for pricing differences, weekly ads and coupons.

• Keep it simple. Recipes with a large amount of ingredients can get costly and may cause food to go to waste. Planning versatile recipes can help use the same ingredients in different ways and avoid waste.

• Buy in bulk. Buying in bulk typically costs less per ounce or pound. When purchasing meat products, find the lowest cost per pound to get the most out of your purchase and freeze what you don’t need for later.

• Consider canned and frozen produce. Canned fruit or fruit cups are a good alternative to purchasing fresh fruit. Be sure to choose ones that are packed in 100% fruit juice instead of syrup. These products also tend to be cheaper and have a longer shelf life. Buying frozen fruit and vegetables is another alternative that can last longer than fresh produce. Low-sodium canned vegetables can also be used to replace fresh veggies.

• Shop in-season ingredients. Buying in-season produce and ingredients often costs less and they are at their peak flavor.

• Expand your protein options. Meat, poultry and fish can be expensive. Consider items such as canned tuna and chicken that have a longer shelf life and may be less expensive. Eggs, canned beans and lentils can be a more cost-effective way to include protein in your meals.

• Compare family-size dairy products to individually packaged options. Individual yogurts and cheese can be convenient for on-the-go but not so easy on the wallet. Purchasing a family size yogurt tub gives you more product for less money. Another way you may save money is instead of buying shredded cheese, buy a block of cheese and grate it yourself.

• Reduce waste. Reducing the amount of food waste you have at the end of the week can help save costs. Freeze fresh produce at the end of the week and reuse it in smoothies or cook it at a later time. When purchasing dairy and meat products, pay attention to expiration dates. Choose the farthest date out to ensure the product is used before it goes bad.

Healthy eating doesn’t need to break the bank, and following these tips can help create your next delicious meal. For healthy meals ideas, check out our featured recipes in our Health Tips section.

Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance with creating a healthy eating plan to help you achieve your goals. Call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Jessica Collette, Dietetic Student at The University of Oklahoma, and Cooper Clinic Nutrition.