5 Ways To Eat Well On A Budget

With whole and fresh foods often coming in at a premium, trying to shop for a balanced diet can leave you with a bad taste in your mouth at the checkout. Thankfully, eating well doesn’t always have to be that expensive! From your grocery list to your refrigerator, here are five steps to eat well on a budget.

Your freezer is your friend.

Reducing food waste = reducing money waste.

Freezing your food is an incredible way to ensure that your produce, meat, cheese, and even bread you purchased does not go bad before you can enjoy them.

Vegetables and fruits from the frozen section are just as nutritious as fresh vegetables and are often easier on your wallet. In some cases, frozen foods may have more vitamins and minerals than fresh foods because fresh foods lose vitamins and minerals over time while freezing preserves the nutrients.

If fresh produce is on sale, you can freeze it to use at a later date. Make sure to freeze the produce in a sealed container such as a ziplock bag to avoid freezer burn.

This also applies to fresh meat and poultry, which can generally be frozen in its original packaging. You can find more information from the USDA about how to properly freeze and thaw your food here.

Say yes to canned foods.

Canned foods such as beans can be a fantastic source of fiber and protein. I’d recommend opting for the low sodium option, as well as straining & rinsing your beans/vegetables to reduce the sodium content.

Canned fish like salmon or tuna can also be an affordable way to incorporate protein and healthy fats into your diet.

Use your food twice

Save up your onion ends, garlic skins, dried-out carrots, tops of celery stalks and herb stems in the freezer to make vegetable stock.

You can also use things like bones from rotisserie chicken to make chicken stock.

Ditch the dairy for more affordable protein.

Meat and dairy are often cited as the most expensive parts of our grocery list.

You can diversify your protein sources, increase your fiber intake, and save money by incorporating plant-based proteins such as lentils and tofu.

Protein-rich meals you can buy in bulk can also be a great way to ensure you're hitting your protein and fiber goals without breaking the bank.

Plan your meals.

Planning your meals is an important part of preventing over-buying at the grocery store, or panic ordering Uber Eats. Try planning out your meals and snacks for the week, and developing your grocery list from there.

Researching recipes that sound tasty to you is important to ensure you will feel satisfied by your meals, and help you feel less tempted to order out. Another important aspect of meal planning is making larger meals that can be consumed over a few days, or frozen for consumption later on.

When you are selecting foods at the grocery store, check out the generic brands. They often offer a comparable product to name-brand options for a cheaper price.

If you are able, purchase shelf-stable foods or foods you can freeze, in bulk.

Looking for more ways to get the most out of your groceries? Check out our article 13 life hacks to help reduce your kitchen food waste.

Words: Madeleine Peck, RDN, CDN