Inflation and supply-chain disruptions have caused food prices to shoot up more quickly than in previous decades, making every trip to the grocery a costly and tricky affair.
Despite the fact that food has become more expensive than ever, the federal minimum wage remains stuck at $7.25 per hour.
Eating a well-balanced diet with plenty of fruits and veggies can seem impossible with a tight budget. But it doesn’t have to be.
With these smart tips, you can eat healthily without creating a dent in your pocket!
#1 Avoid Name Brands
According to an experiment conducted by Consumer Reports, popular brands can cost an average of 27% more than their store-brand counterparts. That doesn’t mean they’re of superior quality, just that promotion has inflated their costs.
In the absence of any obvious advantages, 1 in every 5 grocery food products sold across the U.S. is now a store brand according to the Private Label Manufacturers Association (PMLA).
Since companies must comply with specific standards to demonstrate that their products are safe, you can buy store-brand products with greater value, knowing they’ll meet (and sometimes exceed) the quality of big-brand products.
#2 Buy From Online Retailers
Online grocery stores are the picture of convenience. They’re open 24 x 7, offer at-home delivery to help you save money on gas, and maintain records of your last shopping list so you don’t have to navigate hundreds of options to find brands you love.
Plus, they offer products at significant discounts—all in exchange for your contact information. And if you buy in bulk, it can further reduce your monthly food costs!
#3 Consider Using Canned or Frozen Produce
When you start eating healthy, you put canned and frozen produce in the backseat, believing “fresh is always best.” That’s your #1 mistake say registered dietitians.
Fruits and vegetables with high water content start dehydrating and lose nutrients as soon as they’re harvested. But, by picking and preserving them after harvest, the process does not destroy too much of their nutritional content, color, flavor, texture, etc. It’s also cheaper and available throughout the year instead of only during specific seasons.
And, if you get them without added sugar or salt, you can safely use them in any recipe that calls for fresh ingredients—with some modifications of course!
#4 Cook Large Portions
Cooking large meals can seem counterintuitive as any excess will go into the trash.
But that’s a misconception. Batch cooking can ensure you’re eating a healthy and nutritious meal even when you’re short on time. The idea is to cook for the entire week on weekends and divide food into separate servings before freezing it. Use airtight containers to help maintain their freshness.
You can also prepare sauces and stocks ahead of time to spend less time cooking during busy weeknights!
#5 Don’t Shop When You’re Hungry
If you go grocery shopping on an empty stomach, a 2018 article reveals that you’re “bound to make poor decisions that are not based on the nutritional content of the food but on temporary cravings that will leave you asking for more later.” This can lead to an expensive shopping binge that’s not good for your health or budget.
So, ensure you’ve snacked on something good before you make the trip!
#6 Get Cheaper Cuts of Meat
Are you a meat lover? Consider stretching your budget a little further by choosing tougher cuts that cost way less. Look for brisket and skirt in meat; shoulder, scrag, and middle neck in lamb; and spare ribs, belly, and chump in pork. Don’t worry, you don’t have to compromise on flavor if you season and tenderize them right!
#7 Grow Your Own Produce
If you have a backyard, consider starting your own vegetable garden.
You can cultivate quick-growing produce like potatoes, okra, bok choy, tomatoes, and beans. Here’s how long you’ll have to wait before harvesting different veggies.
- Potatoes – 6 to 8 weeks
- Okra – 8 to 10 weeks
- Bok choy – 6 to 7 weeks
- Tomatoes – 9 to 14 weeks
- Beans — 7 to 9 weeks
If you take this additional step, you can make better choices about the food you put on your plate, reduce your environmental impact, and eat fresh while saving on your grocery bills.
#8 Plan Your Meals Ahead of Time
Plan your meals ahead of time so you can buy in bulk and save more money.
You can use apps like Paprika to create grocery lists and save recipes from food and wine sites, Mealime for curated recipes, and Prepear for nutritional info on recipes imported from different websites.
#9 Shop Seasonal Produce
Seasonal produce is the cream of the crop, giving you a second-to-none combination of flavor, freshness, and nutrients. Since there are no transportation or storage processes involved, you can get it cheaper and support your local farmers all in one go!
#10 Skip Highly-Processed Foods
Processed food contains preservatives, salt, sugar, and fat to improve its flavor and texture. Unfortunately, they hardly have any beneficial nutrients. Plus, they can make you eat more. Research also revealed that it increases your risk of cardiovascular diseases.
So, while they may be cheaper, adding them to your diet can actually be more expensive over the long haul because you’ll need additional healthcare, medications, and insurance.
#11 Stick To Your Grocery List
Using a shopping list prevents you from buying unnecessary items. Research shows it can bring down your food expenses by an impressive 25% to 30%.
Start by evaluating the types of foods you’re consuming to make healthier choices. Then, use a list to guide you through the aisles. This will eliminate repeat visits to the store which can lead to unintended purchases!
#12 Stock Up During Sales
Certain food items have longer shelf lives so stock up on essentials to nourish your body without going broke.
What types of products are good to have as staples?
- Canned foods like tomatoes. They maintain their quality for up to 18 months.
- Low-acid foods like veggies and beans. They can be eaten for up to 2 to 5 years later.
- Pantry staples like rice, grains, and noodles last for months!
Also, include spices in your shopping. They don’t lose their flavor over time and won’t end up in the trash because they’re essential and usable for extended periods.
Bottom Line
Eating healthy without breaking the bank sounds unrealistic but it can be done. You just have to make conscious decisions about your eating habits and be open to new ways of doing things (like cooking in large batches).