10 budget-friendly ways to eat healthy

The dollar isn’t what it used to be – that’s especially true in the grocery store.

We have seen significant increases Global food prices in recent years. There was one in 2023 6.9% increase in food spending in US householdscompared to a 12.7% increase in spending in 2022.

But just because prices on store shelves are high doesn’t mean you should stop adding healthy products to your shopping cart. For example, buying in bulk or seasonal products can save you a penny (or dollar) without compromising your health and well-being.

As a registered dietitian with MyFitnessPal, I want to ensure that people can eat a balanced, healthy diet, regardless of their budget. For members who want to continue eating healthy while reducing their grocery costs, here are 10 tips for keeping grocery store costs down.

Estimated in the United States 30 to 40% of the food supply becomes food waste. With the average household in 2023 They spend about $9,985 annually on groceries That means between $2,995 and $3,994 could end up straight in the trash.

When you go to the grocery store, have a plan. When you shop weekly, you should know what meals and snacks you will be eating in the coming week and what ingredients you will need to prepare them.

Don’t deviate! Fruits, vegetables, proteins and whole grains are a must, so make sure these are at the top of your shopping list every time you visit. Once you’ve secured the must-haves, fill the rest of your list with useful items or pantry staples that you know you’ll use before they expire.

By batch-preparing your meals for the week, you ensure that food isn’t left unprepared in the fridge or pantry (and then thrown away). Food is not wasted = money is not wasted.

For smoothies, place ingredients in a freezer-safe container ready for blending (they look like bananas and berries). Sandwiches, wraps and burritos can be frozen and thawed for easy consumption. AndCook a whole grain meal at the beginning of the week and add it to your salads, soups, etc grain bowlsis cost-effective and saves time.

Grocery stores are happy to have you as a customer. So much so that you incentivize coming back through rewards programs and memberships that offer discounts and savings on things you already buy. Make sure you’re signed up for this!

And here’s a familiar but good tip: Check your grocery store’s weekly ad for weekly discounts. Seasonal products and holiday-themed foods (e.g., barbecue during the Fourth of July holiday) are often put on sale to ensure excess inventory is purchased.

Do you want to keep everything digital? There are many apps that can help you earn cashback and save at the supermarket.

Store brands often have similar ingredients and nutritional values to their brand counterparts. Perhaps most importantly, you’ll save money at checkout.

Try swapping brand name sauces, beans, pasta and oils. You may not notice the difference!

If budget is one of your priorities, focus on your diet more holistically. You get it enough fruits, vegetablesAnd protein every day? Answering this question with a resounding “yes,” even when it comes to conventionally grown foods and meat, is better for you than going without it.

No matter what type of products you choose, whether conventional or organic, be sure to wash and scrub them under running water before enjoying them to remove dirt and reduce bacteria.

Frozen fruits and vegetables can be included Cost savings and a reduction in food wasteespecially for products that are out of season (especially helpful in the winter months).

Because it is picked at peak ripeness and frozen, frozen products have the following properties: same nutritional value than their fresh colleagues. In addition, it will not be forgotten and rotted.

And although I can’t say what it is, anything about it Frozen fruits simply work differently in a smoothie, yogurt or cobbler.

The benefits of Omega-3 are significant– Adequate intake of the fatty acid supports your cardiovascular health and can lower blood pressure and your risk of developing dementia.

The most direct and effective way to consume omega-3 fatty acids is through fishCanned tuna is inexpensiveHere’s how you can include this essential fatty acid in your diet. And it has a long shelf life, too, meaning that on days when food prep isn’t necessary, canned tuna can be used in a pinch.

Here you will find a quick guide to navigationthe many canned tuna in the store.

Meat, poultry and fish are of animal origin protein Sources you may want to incorporate into your diet. When planning your meals, consider selling animal protein sources or buying in bulk and freezing to stay within your budget.

If you’re interested in adding more plant-based protein sources to your meals while keeping your budget in mind, try adding some bean and protein sources Add lentil dishes. Shelf stable in cans or dried beans And Lenses can add protein, fiber and important micronutrients to your meals while also being a cost-effective Protein source.

Peanut butter, yogurt, and milk also provide protein (and are easy to add to any). Protein rich smoothie).

Here are some other high-protein recipes to try (along with the amount of protein in each dish):

• Lentil burger with tzatziki sauce (27g)
• Quick black bean chili with lime couscous (20g)
• Sheet pan tofu and vegetables in sesame sauce (18g)
• Peanut butter and fruit overnight oats (16.2g)
• Tomato and white bean ragout with toast (16g)
• Bowl of white bean barley (12g)

New recipes may require unique spices and ingredients, but to keep costs down, go for the essentials for your seasoning needs.

Salt, pepper, garlic powder, and paprika are great for chicken and fish. Chili powder and paprika are great for chilis and stews, and garlic and ginger powder enhance homemade curries. And don’t forget lemons and limes – these vibrant fruits are inexpensive and the perfect addition to salads, meat, poultry, fish and more.

Even with careful meal planning, it can happen that there are leftovers. But don’t throw these parts away! These little things – a variety of vegetables here, a portion of protein there – can be used for another meal.

Vegetable ends and peels as well as meat bones can be frozen and eventually boiled down to make a broth. Adding additional grains, proteins, or vegetables to your plate at the end of the meal can help you make a grain bowl, stir-fry, or sandwich. Or, as we have already said,Place an egg on top.

Do you have any other tips or advice for staying healthy on a budget? Join the Conversation in the MyFitnessPal forum!

Originally published June 2022

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