5 Tips For A Healthy Diet On A Tight Budget

How often do you find yourself utterly shocked by the total as you scan your groceries at the checkout? Despite the fact that fresh produce and lean cuts of meat tend to be more expensive, there are still lots of ways to enjoy these nutritional powerhouses without going into debt.

And the reality is it’s vital that we do so. Physical and emotional wellbeing are both enhanced by eating healthily. You’ll get energy from the food you eat in the form of macronutrients like carbs, lipids, and proteins. Plus, when our plates aren’t full of nutritious items, we can experience increased hunger and food cravings. That makes us binge on unhealthy foods or eat too much at one time. 

The good news is you can consume a variety of healthy foods without breaking the bank if you plan ahead. Here are some suggestions for low-cost meal preparation that will suit every budget and keep you healthy.

5 Tips For A Healthy Diet On A Tight Budget

Eat Seasonal Food 

Think about what’s in season and base your meal plans around them. Winter is the most expensive time to buy berries like strawberries and blueberries because they have to be imported from warmer climates. That means they cost more to physically get into stores, so the buyer has to pay the difference. Seasonally appropriate produce should be a top priority when shopping for this reason and because produce that is in season has a longer shelf life and is cheaper.

If you can’t find what you want in your usual grocery store and you want to get your hands on fresh, in-season fruits and vegetables at a price that’s usually lower than at the supermarket, check out your local farmer’s market. You may well be surprised at what you can find there – you might even try something new. 

Buy Canned And Frozen Items 

There’s a common belief that only freshly prepared foods can be healthy, although many canned and frozen foods have the same or more nutrients than their fresh counterparts. Because they are frozen so fast after being picked, frozen veggies in particular tend to retain much of their nutritional value. Foods like canned beans, salmon, and tuna are all high in protein too. 

The most important step in buying canned or frozen fruit or vegetables that are still healthy is reading the label. In some cases, what you’re buying isn’t just the core product, but it will have juices or sauces added. This is where you might start to find unhealthy ingredients and perhaps too much sugar and salt. Read the labels to make sure you’re buying only what you want, and if you do want something with a sauce, make sure it’s not too unhealthy. 

Plan Ahead 

When going grocery shopping, everyone needs a strategy. Don’t go grocery shopping hungry, and ensure you make a list of what you need before you leave. When we don’t know what we’re looking for, we wander aimlessly through the grocery store, picking up whatever looks good. This will often be unhealthy food, or at the very least, food we don’t actually need to buy (so it’s a waste of money). 

You should schedule your meals for the week. Put some meat, potatoes, and greens on each plate. You can save time and money by shopping less frequently at the grocery store and eat better as a result. Plus, if you are hosting a special event and want to make something like this delicious beer cheese dip, you’ll be able to incorporate it into your plan and budget much more easily when you’re planning and not leaving everything to chance. 

Try More Plant-Based Options 

Meat is the go-to option for filling up on protein at mealtimes. However, there are plenty of inexpensive options for getting the protein we need. Vegetarian and vegan diets, which focus on eating meals derived mostly from plants, are more budget-friendly and beneficial to health. Instead of spending money on meat for every meal, try supplementing with a plant-based protein. Beans and other legumes are good examples, and they can be dried and stored for use at a later time, making them a low-cost and nutritious source of calories.

You need not be vegan or vegetarian to benefit from a diet that emphasizes plant-based foods. Plant-based foods can be substituted for meat and dairy a few times a week to help you save money.

However, this dentist who does periodontics in Greeneville warns that if you’ll be opting for a vegan diet, make sure that you’ll give extra care to your dental health. Vegan diet poses an increased risk of dental issues due to its high content of acid and natural sugar.

Buy Non-Perishables 

Saving money without sacrificing your health is possible by choosing foods with a longer shelf life. Meat, poultry, fish, and dairy products are examples of perishable foods that go bad quickly and are difficult to recycle. Prepare for the week ahead by stocking your fridge and pantry with foods that can be used in multiple meals and can be stored for at least a few days without going bad.