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14 Tips to eating healthy when you are on a budget.
Don’t shop on an empty stomach.
A cardinal sin of grocery shopping, hitting the store when you're hungry, will put you over budget faster than you can say "junk food." If you have no choice but to go to the store without a meal, buy an apple and some nuts (or another snack rich in protein and/or fiber) to munch on while you’re shopping.
Plan!
At the very least, make a list before you shop. At the very best, plan your weekly menu or list a few main dishes that you can eat throughout the week. This will save you not only money on your grocery bill by preventing you from buy (and possibly pitching) food you don't need, but also time and fuel savings, from fewer trips to the store for essential ingredients.
Buy generic.
Held to the same standards as name-brand versions, store-brand products are usually just as good, and less expensive. Generic products are available for nearly every product you can think of, so be on the lookout for them (and watch your savings add up).
Shop alone.
Sometimes this just isn’t possible, but if you can shop by yourself, you’ll be able to focus on finding the best deals and taking as much time as you need to make it through the store. In addition, no , little ones will be begging for items that aren't on your list.
Bring your calculator.
Sometimes the largest container of, say, tomato sauce, isn’t actually the best deal. Unless you like to do long division in your head, consider toting a pocket calculator when you head to the supermarket. It’ll make figuring out the real prices for items a lot easier. As long as you can afford it at the time, buy the brand and size of a product that has the lowest per-unit (per pound, ounce, etc) price to get more for your money.
Make smart substitutions.
This one may be hard for some of us, but it has the potential to save you a great deal. Think about what you eat, and then think about what may be a cheaper—at equally healthy—substitute. Like breakfast cereal? Oatmeal is usually less expensive. Be willing to make substitutions on brands and specific ingredients based on sales, too. You may find that a different brand of your favorite foods ,is a better deal one week. Pick it up and give it a try!
Buy whole foods.
Sometimes, the less processed a food is, the cheaper it is per serving. Apples may cost less than applesauce or apple juice. Canned black beans will be cheaper than refried beans. A block of cheese costs less than shredded cheese. Whole grains like brown rice and oats will be cheaper than processed, sugary cereals. Think about the original, whole food that a product is made from and decide if you can eat that whole food as-is or use it to make your own sauce, cereal or juice—instead of paying food manufacturers to do it for you.
Buy in bulk.
Long a staple of natural food stores, bulk or “bag and weigh” sections are now appearing in traditional supermarkets. Items like, beans, brown rice, nuts, and chicken breasts are available for less than prepackaged versions of the same foods.
Don’t get stuck in the middle (of the grocery store).
Packaged foods have been condensed, salted, refined, sweetened, or otherwise processed. They may seem like a good deal, providing more calories for less money, but those calories usually aren't very nutritious. Resist the lure of the middle aisles and stick to the perimeter of the grocery store; you’ll save money and wind up with bags full of whole foods. When you do find yourself in the middle aisles, aim your gaze toward the top or bottom of the shelves, where the prices are usually lower. Grocers strategically place higher-priced products at eye level.
Eat your protein without the meat.
Try substituting one meat meal per week with a vegetarian meal to save money and can be of benefit to your health. Beans, eggs, and tofu all provide high-quality protein for a fraction of the cost of meat
A cardinal sin of grocery shopping, hitting the store when you're hungry, will put you over budget faster than you can say "junk food." If you have no choice but to go to the store without a meal, buy an apple and some nuts (or another snack rich in protein and/or fiber) to munch on while you’re shopping.
Plan!
At the very least, make a list before you shop. At the very best, plan your weekly menu or list a few main dishes that you can eat throughout the week. This will save you not only money on your grocery bill by preventing you from buy (and possibly pitching) food you don't need, but also time and fuel savings, from fewer trips to the store for essential ingredients.
Buy generic.
Held to the same standards as name-brand versions, store-brand products are usually just as good, and less expensive. Generic products are available for nearly every product you can think of, so be on the lookout for them (and watch your savings add up).
Shop alone.
Sometimes this just isn’t possible, but if you can shop by yourself, you’ll be able to focus on finding the best deals and taking as much time as you need to make it through the store. In addition, no , little ones will be begging for items that aren't on your list.
Bring your calculator.
Sometimes the largest container of, say, tomato sauce, isn’t actually the best deal. Unless you like to do long division in your head, consider toting a pocket calculator when you head to the supermarket. It’ll make figuring out the real prices for items a lot easier. As long as you can afford it at the time, buy the brand and size of a product that has the lowest per-unit (per pound, ounce, etc) price to get more for your money.
Make smart substitutions.
This one may be hard for some of us, but it has the potential to save you a great deal. Think about what you eat, and then think about what may be a cheaper—at equally healthy—substitute. Like breakfast cereal? Oatmeal is usually less expensive. Be willing to make substitutions on brands and specific ingredients based on sales, too. You may find that a different brand of your favorite foods ,is a better deal one week. Pick it up and give it a try!
Buy whole foods.
Sometimes, the less processed a food is, the cheaper it is per serving. Apples may cost less than applesauce or apple juice. Canned black beans will be cheaper than refried beans. A block of cheese costs less than shredded cheese. Whole grains like brown rice and oats will be cheaper than processed, sugary cereals. Think about the original, whole food that a product is made from and decide if you can eat that whole food as-is or use it to make your own sauce, cereal or juice—instead of paying food manufacturers to do it for you.
Buy in bulk.
Long a staple of natural food stores, bulk or “bag and weigh” sections are now appearing in traditional supermarkets. Items like, beans, brown rice, nuts, and chicken breasts are available for less than prepackaged versions of the same foods.
Don’t get stuck in the middle (of the grocery store).
Packaged foods have been condensed, salted, refined, sweetened, or otherwise processed. They may seem like a good deal, providing more calories for less money, but those calories usually aren't very nutritious. Resist the lure of the middle aisles and stick to the perimeter of the grocery store; you’ll save money and wind up with bags full of whole foods. When you do find yourself in the middle aisles, aim your gaze toward the top or bottom of the shelves, where the prices are usually lower. Grocers strategically place higher-priced products at eye level.
Eat your protein without the meat.
Try substituting one meat meal per week with a vegetarian meal to save money and can be of benefit to your health. Beans, eggs, and tofu all provide high-quality protein for a fraction of the cost of meat
Read ads and clip coupons.
A “loss leader” is a sale item that a store is actually selling at a loss in order to get you in the door. Take advantage of these deals when you see them, but remember, a good deal is only good if it’s on something you’d normally buy, not just something you’re buying because it’s on sale. Many sales and coupons are on less-than-healthy processed foods, so look for special deals on healthy items like yogurt, canned or frozen fruits and vegetables , and similar staples that have a longer shelf life.
Do it Yourself.
If you’re really craving a special treat, make it yourself. You can make it from healthier ingredients and spend less. Tell those muffins in the bakery case that are calling your name to hush and whip up a batch of some with whole grains, protein muffins (recipes can be found at TeamKnightFitness.blogspot.com) at home that would put the store-bought ones to shame.
Eat seasonally.
In season produce costs less, thanks to the law of supply and demand. You might miss having tomatoes in the heart of winter, but the fresh, perfect tomatoes of summer taste better, cost less and are more nutritious anyway. Check out sales flyers and base your menu off fresh foods that are available right now (instead of foods that have to travel across the country or an ocean to make it to your store). Make a trip to your local farmers market to get some great prices on local produce.
Carry out—from your kitchen.
Packing your meals and snacks are usually less expensive and healthier than eating out. It will require more planning, but the dollars you save will be worth your time in the end. If necessary, invest in some reusable containers instead of buying disposable sacks and baggies for your food week after week.
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