How to Eat Healthy on a Budget

Seven tips for healthy eating without spending a lot

If you’re concerned about food costs or have a tight budget, remember that eating healthy doesn’t have to be expensive. By planning and making smart choices, you can have tasty and nutritious meals without spending too much money.

There are several ways to do this. You can save money by buying staple foods in bulk, finding sales, cooking at home instead of eating out and more.

If you need help, the U.S. Department of Agriculture’s MyPlate program offers tips on meal planning and eating healthy on a budget. It recommends dividing your plate into sections. Half should be filled with fruits and vegetables, a quarter with grains and a quarter with protein. You can add low-fat dairy on the side.

“There are many ways to fill up half of your plate with nutritious fruits and vegetables and other important food groups without spending too much,” says Michael Varon, MD, a family medicine physician at Scripps Coastal Medical Center Jefferson in Oceanside. “Fruits and vegetables are especially important because they provide vitamins and nutrients and can help reduce your risk of certain diseases.”

Follow these seven tips to save money while choosing nutritious foods.

1. Buy produce in season

Many people struggle to include enough fruits and vegetables in their diets. Don’t let price be a reason.

Buy in-season produce to save money and enjoy the freshest flavors. Learn what’s in season now and remember to buy only what you can eat before it spoils.

If you’re looking for ideas for meals, explore the health benefits of plant-based diets like the Mediterranean diet.

You might consider growing your own produce if you don’t mind getting your hands a little dirty. You’ll have a steady supply of fresh produce that way.

2. Plan weekly meals and stick to your shopping list

Planning your meals ahead of time can save you time and money when you go grocery shopping. Make a grocery list of healthy, budget-friendly foods and stick to it.

Check what you already have in the fridge and cabinets and avoid buying things you don’t need. Leftovers can be tasty too, so don’t forget about them.

3. Include frozen and non-perishable foods

Stock up on canned and frozen fruits and vegetables, which can be cheaper and last longer than fresh produce.

“Look for frozen vegetables without added sauces, gravies, butter, or cream and packaged fruits that do not have added sugars,” Dr. Varon says.

4. Find budget friendly recipes

Eating healthy doesn't have to be boring. Try new recipes that are affordable.

“Create a list of budget-friendly recipes to try that are healthy and that you know your family enjoys,” Dr. Varon advises.

For budget-friendly recipe ideas, try these healthy options.

• Fish tacos

• Mediterranean chicken and white bean salad

• Oven-roasted vegetables

• Salmon burgers and sweet potato oven fries

• Potato spinach casserole

• Enchilada bake

• Strawberry banana parfait

• Fruit smoothie

5. Resist fast food on busy days

Lack of time to prepare meals is often the main reason for eating out. If that’s the case, create a list of fast, simple healthy recipes that you can prepare at a moment’s notice at home. “These are healthy meals you can prepare in advance to heat and serve on your busiest days,” Dr. Varon says.

Homemade meals are much more affordable than fast food, which can be high in salt and fat. Save money by buying fresh and healthy ingredients at the grocery store instead.

6. Diversify your protein sources

Proteins are important for a healthy body and can be found in a variety of foods. Most of us eat enough meat, poultry and eggs, but we often don't consume enough seafood, nuts, seeds and soy products. These foods can help you get more nutrients and save money.

Vary your protein choices and make sure to include seafood as the main protein food at least twice a week. Seafoods are more reasonably priced when you adjust portion sizes.

If you enjoy meat, choose lean cuts. Ground beef should be 93% lean or higher. Nuts, beans and soy products are also good sources of protein and cost less than premium beef cuts.

7. Shop outside the big box

Local farmer’s markets and specialty stores often offer fresh produce at lower prices. Check the National Farmers Market Directory for locations near you.

“Much of learning to eat healthy on a budget involves simply planning ahead and learning new shopping habits,” Dr. Varon says. “Once they become ingrained, you may be surprised by how much you save in both time and money.”

Healthy Life is brought to you by the physicians and staff of Scripps Health. For more information, or for a physician referral, visit www.scripps.org or call 1-800-Scripps.