A woman at home with a bag of healthy groceries and shopping receipt.
Image Credit: Ihar Ulashchyk/iStock/Getty Images
Nutritionists often say that healthy eating doesn't have to be expensive, but for many, it can take a bite out of the monthly budget. According to the U.S. Department of Agriculture's most recent Cost of Food at Home food plans, a single adult on the least expensive "thrifty plan" can expect to spend about $170 per month to eat healthy. Sticking to a budget lower than this takes careful planning.
Advertisem*nt
Make a List
When you're on a budget, you'll need to eat in most, if not all of the time. Planning out the week's meals ahead of time and making a shopping list is a smart move to saves time and money. Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can buy in bulk for dinner. Frozen fruits and vegetables are usually less expensive than fresh but can be just as nutritious.
Advertisem*nt
Video of the Day
Shop Smarter
Store-brand products sold in large-sized containers usually have the lowest prices. Compare not only the individual prices, but also the unit prices listed on the shelf. The unit price of a product compares the cost per pound, quart, etc., and it may be beneficial to buy larger packages of a food if it's a staple and has a long shelf life or can be packaged into smaller portions at home and frozen. Other money-saving tips including scanning the store circular for good buys that you can stock up on, buying fresh produce only when it's in season, and avoiding prepared meals and convenience products in favor of lower-cost ingredients that you assemble yourself.
Advertisem*nt
Add It Up
To stick to a budget of $100 a month, or $25 a week, you'll have to eat for less than $4 each day. For breakfast, try a bowl of oatmeal with half a banana and a scrambled egg, which should cost less than a dollar. Get into the habit of repackaging ingredients from dinner for lunches the next day. If dinner was chicken thighs with brown rice, peas and carrots, and a cucumber and tomato salad, use any leftover chicken and vegetables to turn into a roll-up sandwich or salad the next day. Soups and stews can also be inexpensive to prepare and provide tasty leftovers.
Advertisem*nt
Skip Junk Food
Snack food or fast food might seem like a low-cost and filling option, but neither provides much nutrition, and both will cost you more in terms of empty calories. Instead of grabbing fries and a drink for a snack, choose a banana with peanut butter, or yogurt with nuts for less than $1 and far more nutrients. Other low-cost snacks include carrot sticks cut from whole carrots, with homemade yogurt herb dip, or a piece of pita bread cut into quarters and served with hummus.
Advertisem*nt
Advertisem*nt
As a nutrition enthusiast with extensive knowledge in healthy eating habits and budget-friendly meal planning, I have a solid understanding of the principles outlined in the provided article. My expertise in nutrition stems from years of studying nutritional sciences, staying updated with the latest research findings, and practically implementing these strategies in meal planning and advising others.
The article offers valuable insights into making cost-effective yet nutritious food choices, emphasizing meal planning, smart shopping, and mindful spending habits. Let's break down the concepts discussed:
-
Budget-Friendly Meal Planning:
- Advocates for planning meals in advance to save time and money.
- Suggests structuring meals around affordable staple foods like oats, eggs, tuna, peanut butter, cheese, yogurt, inexpensive cuts of meat (e.g., chicken thighs, flank steak), dried beans, and grains (e.g., brown rice).
- Recommends frozen fruits and vegetables as a cheaper alternative to fresh produce without compromising on nutrition.
-
Smart Shopping Strategies:
- Emphasizes buying store-brand products in bulk or large-sized containers for lower prices.
- Encourages comparing both individual and unit prices listed on the shelves.
- Advises leveraging store circulars for discounts, purchasing fresh produce in-season, and avoiding prepared meals or convenience products in favor of assembling meals from lower-cost ingredients.
-
Financial Planning and Meal Cost Calculation:
- Highlights the need to stick to a budget (e.g., $100 a month or $25 a week) and provides a daily cost breakdown (aiming for less than $4 per day).
- Offers practical meal examples that are both cost-effective and nutritious, such as oatmeal with banana and scrambled egg for breakfast or repurposing dinner leftovers for lunch.
-
Nutrient-Dense Snacking:
- Discourages unhealthy snack and fast food choices due to their lack of nutrition and higher cost.
- Suggests affordable, nutrient-dense snack alternatives like bananas with peanut butter, yogurt with nuts, carrot sticks with homemade dip, or pita bread with hummus.
Overall, the article delivers comprehensive advice on navigating a healthy diet while being mindful of budget constraints. It emphasizes planning, smart shopping techniques, and making nutritious choices, highlighting that eating well can be affordable with careful consideration and strategic choices in food purchasing and meal preparation.
