A big misconception is that eating healthy is expensive. The truth is, that healthy eating does not have to break your bank account. There are many ways you can eat healthy on a budget.
Let’s not get it twisted, eating healthy may be a challenge for some especially on a strict budget but planning is the key to smart and healthy shopping. You never want to shop unprepared because that will lead to you spending on unnecessary unhealthy things and waste money.
Plan your meals for the week
I am a planner and like to prepare things ahead of time and keeps me out of panic mode. Planning your meals for the week helps to keep you organized. Planning also allows you to map out what items you will need to prepare your meals.
Make a shopping list
The worst thing is heading to the grocery store and not being prepared with a list. Personally, I really hate grocery shopping, but its got to be done. Making a grocery list and sticking to help you to stay on budget. Know what you need to get, check it off the list and go!
Time to Go Grocery Shopping
Have you ever noticed the general set up of grocery stores? They are all set up the same way. They have all the healthier items around the perimeter of the store and the packaged or less healthy choices in the middle of the store. There is a method to their madness, but it a good kind of madness.
SHOP THE PERIMETER! This is where the healthy goods hang out and where you should too!
The items in the perimeter of the grocery store are what should fill up your carts.
These items are usually slightly higher priced than the middle items but there are ways to help to still get a bang for your buck and still eat healthier
1. Check for Sales and coupons
This is also a great time to search your local flyers for sales on any of the items you have on your list. Many stores offer in-store saving cards that you can sign up for to get points and discounts. It is a good idea to sign up and enjoy the benefits of their specials. Again, this can save you tons of money. Instead of shopping for groceries based on your weekly meal plan, try considering planning your meals around what’s on sale.
I have signed up for a local grocery store points card that I have gotten over $500 of free groceries so far and counting. They have weekly Items that are on sale that are allotted a certain amount of points when purchased. You can accumulate your points and cash them out when you hit $20. I love it.
2. Check out the Reduced items
You can find many reduced fruits and vegetables that are marked down. Most of these items will have minor blemishes that are not appealing to the eye but are still very good. The other day I picked up a bag of sweet potatoes the usually sell per pound and got a for a 0.99 cents! I also was able to pick up a few cantaloupes for 0.99 cents each and they were they were so sweet.
To save money you can also buy a bunch of the reduced fruits and veggies and cut them up and fresh them for later. The veggies can be used for meal dishes or the fruits for smoothies. Checking out this section everytime you shop can cut down your grocery bill.
3. Buy Fresh Produce when in season and Freeze them
Do your best to buy fresh produce when they are in season. Produce in general is not always the cheapest thing in the supermarket, but if you purchase items in season make it a great option for eating healthy on a budget. Purchasing produce that is out of season is very expensive. Try to stock up on the produce that is in season and freeze for later use.
To save even more visits farmers markets as they are great places to purchase locally grown produce. It is best to visit farmers markets at the end of the day as they tend to drop their prices.
In the summer, I take my son to a local farm where we pick strawberries and raspberries. We come back with buckets full of berries which I end up separating and freezing for later use.
4. Don’t Purchase Pre-cut Foods
It may be very tempting and a good time saver but try to stay away from purchasing pre-cut packaged foods. Items like shredded cheese and chopped veggies are quick and easy to grab and go in the isles but you may be spending more than you think. Pre-cut items usually cost more per package as you are paying for the convenience.
Do a comparison test for your self. Compare a package of shredded cheese to a package of a brick cheese and see the difference in cost. You will be amazed and the price difference.
5. Purchase More of Your Favourites that are on Sale
Good sales and offers may only happen once in a while. It is a good idea to purchase in bulk when these deals are available. If the items are perishable goods that won’t last long, bag them and freeze them. there is nothing wrong with this idea. Most fresh fruits and veggies can last at least 6 six months if properly stored frozen.
6. Buy Frozen Fruits & Veggies
If you want to get more for your money, frozen produce is also a great option. They are still located on the perimeter of the store so we are still good. Frozen produce is usually half the price of fresh produce and can last months frozen.
You can also save in prep time when preparing meals. Another bonus to frozen produce is that if they are frozen when they are picked, they contain more nutrient dense than fresh ones.
7. Buy Whole Foods, Grains and Beans
If you have to venture into the middle of the store, there are still healthy options for you. Whole foods, grains, and beans are great and an inexpensive way to add healthy options to your meals. Whole grains such as quinoa, brown rice, and beans are tasty ways to bulk up and add to your meals. Another bonus with whole grains is that they keep you fuller longer and help with weight loss. Unprocessed foods are also cheaper and more nutritious than processed foods. A rule of thumb is to avoid anything that comes from a box 90% of the time.
Whole grains and proteins are also great sources of protein. Check out Vegetarian Sources of Protein.
Try these tips out and see how it goes. The best way to shop healthy on a budget is to always be prepared. Have your shopping list and stick to it!
Happy shopping!
