Eat Healthy While on a Budget

As a dietitian, I understand the importance of eating healthy, but I also know that healthy diets can seem like an expensive proposition. However, it is possible to eat healthily on a budget.

Inexpensive and Super Nutritious: Staying healthy on a tight budget is totally possible!

If you thought that you couldn’t eat healthfully on a tight budget, think again! Many foods are nutritious, delicious, and a dietitian’s best friend! Plus, you don’t need to be a Michelin-rated chef to cook them well.

Here are a few super affordable foods that pack a very nutritious punch:

Healthy Carbs

Brown Rice

• Brown rice is a great source of complex carbohydrates, fiber, and essential vitamins and minerals.
• It is also very affordable and can be purchased in bulk.

Oats

• Oats are an excellent source of fiber, protein, and complex carbohydrates.
• They are also very affordable and can be used in a variety of ways, such as in oatmeal, granola, and baked goods.

Bananas

For an affordable and nutritious carb option, consider bananas. They're packed with potassium, fiber, and essential nutrients.

• They are also very affordable and can be used in a variety of ways, such as in smoothies, oatmeal, and baked goods.

Healthy Proteins

Lentils

• Lentils are a great source of plant-based protein, fiber, and essential nutrients.
• They can be used in a variety of dishes, such as soups, stews, and salads.

Beans

Amp up your protein affordably! Whether dry or canned, beans are a nutritious and budget-friendly option.

• Beans, such as black beans, kidney beans, and chickpeas, are a great source of protein, fiber, and essential nutrients.
• They can be used in a variety of dishes, such as chili, soups, and salads. Buy them dry, then soak and cook them for lowest cost and highest nutritional value.

Eggs

• Eggs are a great source of protein, healthy fats, and essential nutrients.
• They are also very affordable and can be used in a variety of dishes, such as omelets, frittatas, and quiches.

Healthy Fats

Peanut Butter

Go nutty with peanut butter! It's an affordable and tasty source of healthy fats, protein, and fiber.

Watch out for some brands- they’re more than just ground up nuts. The perfect peanut butter will have just one ingredient: peanuts.

• It can be used in: sandwiches, smoothies, in lieu of cream cheese on bagels, and in baked goods

Vegetables

Frozen Vegetables

Don't underestimate frozen veggies! They're a convenient and budget-friendly way to incorporate more vegetables into your diet.

They are also a great source of vitamins, minerals, and fiber.

• You can use them in a variety of dishes, such as stir-fries, soups, roasted, and in casseroles.

Here are some tips that can help you eat well without breaking the bank:

1. Plan your meals: One of the best ways to eat healthily on a budget is to plan your meals. When you have a plan, you are less likely to buy foods on impulse or eat out, which can be expensive. Planning your meals also means that you can take advantage of sales and discounts, and you can buy in bulk when it makes sense.
2. Cook at home: Cooking at home is a great way to save money and eat healthily. Eating out or buying pre-packaged meals can be expensive, and they may not be as healthy as homemade meals. Cooking at home allows you to control the ingredients and the portions, and you can also make enough for leftovers, which can save you money and time in the long run.
3. Choose whole foods: Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are typically less expensive than processed or pre-packaged foods. Whole foods are also healthier, as they contain more nutrients and fiber than their processed counterparts.
4. Shop for seasonal produce: Shopping for seasonal produce can help you save money and eat healthily. When produce is in season, it is typically less expensive than when it is out of season. Seasonal produce is also fresher and more flavorful, making it a great addition to your meals.
5. Buy in bulk: Buying in bulk can help you save money on staples such as grains, beans, and nuts. Look for stores that offer bulk bins, or consider joining a co-op or buying club to take advantage of discounts on bulk purchases.
6. Compare prices: Compare prices at different stores to find the best deals. Some stores may offer better prices on certain items, and it may be worth shopping at multiple stores to save money.
7. Make your own snacks: Snacks can be expensive, but they are also essential for maintaining energy throughout the day. Making your own snacks, such as trail mix or energy balls, can be a great way to save money and eat healthily. You can also portion out snacks in advance to prevent overeating.

Takeaways

In conclusion, eating healthily on a budget requires planning, cooking at home, choosing whole foods, shopping for seasonal produce, buying in bulk, comparing prices, and making your own snacks. By following these tips, you can eat well without breaking the bank. Remember, eating healthily is an investment in your health and well-being, and it is worth the effort.