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Eating Healthy on a Budget

Uncategorized Apr 27, 2017

It can be overwhelming when you are first trying to shop for a new nutrition plan, eating plan or meal plan. Even just deciding to make that switch to eat less junk food and more whole foods, can seem like a burden, stressful at the grocery store, and appears to be more expensive at first.

Hopefully my tips will show you that there are plenty of ways to eat healthy while on a budget!

  • Fresh vegetables and fruit: Fruits & veggies ideally should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. I know that that doesn’t always happen though. Frozen and canned fruits and veggies work great! When using canned fruits & veggies, make sure to rinse to remove extra sodium or sugars.
  • Meat and fish: Buy in bulk. Cook your recipes in double batches, freeze and store for later in the week. Canned fish (wild caught) is a great addition for your protein!
  • Specials on Staples: When there are specials for your favorite staples, make sure to stock up. Some staples in my house include frozen vegetables, chia seeds, chicken breasts, coffee, etc. 
  • Expiring Foods: Often if you hit the store on the right day, you'll find organic meat that is about to expire in a day or two. I'll purchase this meat, use it for a freezer meal, and get it placed in the freezer right away. Or, place in the freezer for later in the month!
  • Cook & Prep in Bulk: Save yourself time and money by cooking multiple meals at one time. Double or triple your favorite meals and freeze them for another week. While making tacos, also make sloppy joes or pasta sauce. Find ways to re-use left overs or extras for meals later in the week. We cover how to do this and recipes to do so in my Busy Moms Meal Planning Program. 
  • Membership Clubs: Most major chains have membership cards where you can receive the cheapest cost on foods. Some memberships also offer discounts on gas, which is also an added bonus. If you are going to do your grocery shopping at the store anyways, why not sign up for the discounted gas and deals.
  • End Caps: Special items at end caps  are not always sale items.Be careful of the old thinking that the end caps are where are the sales are. This isn’t always true.
  • Look up and look down: Companies with bigger budgets can have their items at eye level or prime location because they pay for those spots. Look up and down to see lower cost, same quality products.
  • Watch out for Boutique Buying setups: There is such a thing as “boutique buying” in grocery stores. This is when you will find items like the parmesan cheese right by the pizza or pasta ingredients, or salsa by the tortilla chips. If you don’t have it on your list, leave it alone.
  • Always bring a list! Make your list beforehand, plan your menu, plan your meals.
  • Shopping the “perimeter” isn’t always the best choice anymore: There are many items down the aisle that are healthy and budget-friendly. For example, dried beans, canned/frozen fruits and veggies are down the middle of the aisle.
  • Replace unhealthy foods with healthy foods: If you are stocking your kitchen with new, healthy, yummy foods like fruits, veggies, and nuts for snacks AND still buying chips, crackers, cookies, pretzels, etc… you will not be saving. Replace your unhealthy foods with better quality foods!

 Please share this article with friends if you find any tips helpful!

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