Maintaining a healthy diet without overspending is easy with these cost-cutting budget tips. Planning ahead, seeking bargains while shopping, and cooking smarter with affordable ingredients that still provide essential nutrition can all significantly impact your budget. Using these strategies to stretch your grocery dollars further can reduce food waste, which costs Americans an estimated $1,500 annually.
1. Plan Your Meals
Dining out can quickly consume your budget. Everything from takeout menus and delicious ramen bowls to quick “cheap” burgers can quickly add up. Meal planning is one of the best strategies for keeping your food costs to a minimum, as it enables you to create an itemized shopping list and avoid impulse buys that add up quickly on the bill.
Planning out meals for the week allows you to utilize ingredients already present (for instance, frozen chicken in your freezer could become part of Tuesday’s taco salad), helping you stick to a budget and avoid any unnecessary purchases.
2. Go Grocery Shopping With A List
Grocery shopping can be an exhausting and tedious experience, but with proper planning and strategies, it can become much simpler, less time-consuming, and ultimately enjoyable. Keep a shopping list to help avoid impulse purchases and reduce food waste.
Compare unit prices (not total prices) to find the best offers. Look for store brands or private label items, as they often offer lower prices compared to name brands. Consider whether organic foods are worth spending extra on. Use the Environmental Working Group’s “Dirty Dozen” and “Clean Fifteen” lists as a guide; consider cooking on weekends as a wonderful way to prepare meals for the coming week ahead.
3. Buy In Bulk
Purchases made in bulk can help save you money when it comes to non-perishables like rice, quinoa, dried beans, and spices. When shopping in the bulk aisle, be sure to look at the unit pricing listed on product labels to avoid purchasing more packaging than necessary (check out Inspiring Wholeness for more on how to eat healthy on a budget!). Also consider bringing your own reusable container for these bulk products so as to limit waste (reach out to our podcast, Inspiring Wholeness, for more on healthy living on a budget!).
4. Buy Frozen Fruits & Vegetables
Frozen vegetables and fruits offer an effortless and cost-effective solution for healthy living, keeping nutrients locked away for future consumption. Furthermore, their versatility means frozen spinach can easily be blended into soups or smoothies, and frozen corn adds sweet sweetness to breakfast casseroles and lunchboxes alike!
Buy frozen berries for the same cost as fresh, and they will last much longer in smoothies, homemade jam, or on cereal—never waste food, and find plenty of meal ideas from leftovers!
5. Buy Lean Meat & Fish
Nutritious meals don’t need to break your budget! Focus on whole foods like fresh produce, grains, and lean meats while limiting processed options high in sodium or sugar content that can be expensive and unhealthy.
Utilize coupons and sales offers to save money on essential staples. Reduce food waste by incorporating leftovers into soups, stews, and casseroles. Consider shopping at online retailers that provide healthy food at up to 50% less than local stores and can deliver directly to your home. Shop when you aren’t hungry to avoid impulse purchases and snacking. Plan meals that feature cost-cutting main courses like beans, eggs, and fish more frequently.
6. Buy Fresh Fruits & Vegetables
A diet high in fresh fruits and vegetables is crucial, yet expensive. There are ways to cut costs on these nutritious foods by planning ahead, shopping smart, and cooking at home. Make sure your fruit and vegetables are at peak ripeness before buying them; an apple should give slightly to your touch, while bananas should feel soft when touched. Also look out for seasonal produce, which will be cheaper and taste better!
Take note of the “unit price” labeled on grocery store shelves to quickly compare prices across brands and sizes. Consider including more meatless meals in your diet for budget-conscious dining that offers essential nutrition.
7. Buy Seasonal Fruits & Vegetables
Purchase seasonal produce, as it will be both cheaper and fresher. Produce that must travel long distances may have lost essential nutrients and may cost more than locally grown alternatives. Try eating more leafy greens this March, pairing them with seasonal fruits such as kiwi or mango slices for an added fruit boost, or combine spinach and seasonal fruit like berries or kiwi for your morning smoothie.
Stock up on vegetables and fruits that can be stored or canned, such as tomatoes and apples, when they’re in season to minimize food waste at home and save money in the long run! Doing this will also reduce food waste in your household while cutting costs overall!
8. Cook At Home
Cooking at home can be tempting, but cooking from scratch is healthier and cheaper than dining out. Make the most of affordable staples like beans, lentils, whole grains, and seasonal vegetables like beans while saving money with apps and websites like Camelizer or PayPal Honey to find savings on groceries. Be sure to reassess your budget at least every month and adjust as necessary; for additional financial support, be sure to explore federal food assistance programs or local community pantries in your area.
9. Make Your Own Snacks
Eating healthily doesn’t need to break your wallet; with careful planning and smart shopping strategies, you can fill your body with nutritious foods without spending an arm and a leg! In this episode of BHA’s podcast, registered dietitian Tiana Avendano provides her best tips and strategies for eating well on a tight budget.
Instead of spending your hard-earned dollars on prepackaged snacks, make your own at home using whole foods such as fruits and vegetables, lean meats, and whole grains. Avoid processed sugary snacks, which can be expensive while providing excess calories! Also consider joining a food co-op, attending farmer’s markets or growing your own vegetables to save costs.