How to Eat Healthy on a Budget

Today McKenzie Hall and Lisa Samuel, registered dietitians and nutritionists who are co-founders of Nourish RDs, are sharing their top tips for how to eat healthy on a budget (remember their pumpkin hummus?!). You can find more of their non-diet advice on their blog and connect with them on Facebook, Twitter, Instagram and Pinterest! 
There’s something so incredibly refreshing about the New Year. For many of us, a new year equates to a new beginning, a fresh start, a clean palate. It gives us an opportunity to focus on ways to be kinder to our bodies and ourselves. And for many individuals, the New Year starts with a goal to eat more nutritious foods including fruits, vegetables, plant proteins, healthy fats and whole grains. Unfortunately, a once determined mindset can quickly turn in to feelings of discouragement by the time February hits. As two registered dietitians, we’re bound and determined to help set you on the path of healthy long-term eating. And we’ve found that one of the best ways to encourage this is to prove that, yes, healthy eating can be affordable.
It’s a common misconception that eating well costs a fortune. Just because you’re tight on time and strapped for cash doesn’t mean your healthy eating habits need to fall to the wayside. There are plenty of ways you can eat for your health while sticking to a lean budget.

How to Eat Healthy on a Budget: 7 Tips

1. Let your list (rather than your cravings) be your guide. Shopping on an empty stomach can lead to “hungry goggles” … where everything looks good — including that new cookie flavor, those chocolate-covered pretzels and that apple fritter. Ultimately, you may buy too much or may veer away from your healthy goals. Have a snack to ward off hanger pangs before you shop. Recently, we’re loving this Creamy Spinach Dip made with Greek yogurt and paired with our favorite whole food chip, Way Better Snacks.

2. Make a plan of attack. Before you head to the grocery store, plan a few meals for the week. We recommend including meals like stews, soups, stir-fries or pasta dishes which “stretch” expensive items such as fish, poultry, and beef, into more portions. Check to see what foods you already have and make a list for what you need.



 
3. Peruse the perimeter. Most real and affordable foods are found outside of the aisles in the produce section and meat and dairy cases. However, don’t discard the aisles! This is where you can find many convenience-packaged real foods at affordable prices. Just visit the aisles with a purpose to balance fresh selections. Remember, let your list be your guide. We like the aisles for healthy snack items, canned beans, canned tomatoes, frozen berries and other fruits, herbs and spices, and peanut or almond butter.
4. Choose your animal products wisely. It’s true that purchasing sustainably and organically farmed animal products cost more — but, Americans eat more meat than they need to. Buying higher cost, quality meats but eating less of them is an excellent way to balance the costs and be kind to your body at the same time. When it comes to animal products, think quality over quantity.
5. Embrace the bulk bins. Buying from bulk bins is an affordable way to add spices, dried fruits, nuts, beans, legumes and grains to your meals. First, you are not paying for packaging, labeling and advertising from canned or pre-bagged foods. And second, you only buy what you need, so you’re less likely to throw away food.
6. Cook once … eat all week! Prepare a large batch of a favorite recipe on your day off. Your future self will be so happy you did. Use the leftovers over the next couple of days to save money spent on take-out meals.
7. Use your freezer. When you see some of your favorite items on sale, stock up and freeze. This is a great way to save on local or organic fish, poultry and meat. And don’t let leftovers go to waste. Freeze leftover soups, stews, sauces and casseroles.
Any more tips for how to eat healthy on a budget? Share ’em in the comments! —McKenzie Hall and Lisa Samuel