10 Easy Ways To Eat Healthy On A Budget.

Did you know that in Canada grocery shopping represents approximately 15% of the family budget?

This explains why many have good intentions of eating healthy but eating healthy on a budget can seem next to impossible. But do not discourage, it is absolutely possible and I will provide you with “how to” tips below.

In fact, once you eliminate processed foods and take outs, monitor prices, adapt some of the strategies below and invest in whole foods, you may actually be surprised by the positive return on your wallet and your health. It really boils down to planning and lifestyle choices. Health is wealth and investing your time in your health by meal planning and meal prep is really worth it!

Shopping Tips

When you go shopping, use these tips to cut down on your cost.

1. Plan meals in advance

Plan a set time every week where you sit down quietly with a nice cup of your favorite beverage to set a menu for the next week. Make it fun, take the chore out of it. Use the weekly sales circular to plan ahead meals your family will enjoy to benefit from big savings. Best way to do it is to plan for at least five meals for the week, leaving two for leftovers. Whether you love them or hate them, leftovers are a great way to eat healthy on a budget. Instead of eating the same meal over and over, try mixing it up. Use leftover cruciferous vegetables in a stir fry or veggie wrap. Shred leftover meat and mix into a hearty salad or into a fajitas. Or once a week, do a DIY dinner where everyone gets to assemble and pick and choose all their own favorite the leftovers.

2. Make a shopping list and follow your list!

Once you decided on your meal plan for the week, make a detailed shopping list. Remember, is it health promoting and is most of your grocery shopping happening in the healthier sections, namely outer perimeters of the supermarket? Dividing your list by section (produce, dry goods, etc.) not only cuts down on your shopping time, makes eating healthy on a budget easier but also helps eliminate impulse buys. Not on the list? There’s no place for it in your cart.

3. Plan some extra time after shopping to prep some veggies

Washing, preparing and chopping up fresh veggies to store for later ensures there will be zero prep work when its time to cook your meal. If you don’t have time then, plan to do it while preparing a meal.

4. Rule number 1, never shop on an empty stomach

This is a golden rule! That’s when the junk starts looking good or you wind up buying too much and busting your budget.

5. Buy in season

When foods are in season, they are much cheaper and taste better. It also encourages you to try new fruits and vegetables, adding color, variety and different types of nutrients to your diet. Stock up on your favorites and freeze them for months when they’re no longer readily available.

6. Eat local

Joining a CSA or buying at your local farmers’ market both help you eat locally grown foods and supports your local farmers.

7. Buy frozen organic fruits and veggies

At certain times of the year, let’s face it: The produce aisle looks pretty depressing. This is when the frozen aisle can be your friend and helps to keep your family eating healthy on a budget. Choosing frozen, organic fruits and vegetables, which have the same or more amount of nutrients, to supplement fresh produce.

8. Cook more than you need

Having healthy, homemade meals ready means fewer nights of ordering unhealthy or expensive takeout. If you can, set aside a day, like Sunday, to make one or two extra meals alongside or prep an extra meal or two during a week night or a morning when you have more time (i.e. slow cookers are great for that!). You can reheat these throughout the week with little effort or freeze them immediately. Another option is to make extra portions of whatever you’re already cooking, freeze it and use it at a later time.

9. Freeze food in portions

Another great way to ensure food doesn’t go to waste is to freeze it in portions. Do the same with leftovers. Making it easier to pull out just what you need.

10. Look online for frequently purchased items

Shop for your staple items online for cheaper options and allow you to purchase larger sizes for less.

11. Don’t commit to a particular store

Don’t forget, your goal is to find the healthiest food for the lowest price. Be sure to look at circulars and prices at all nearby store. Big-box stores like Walmart, No-Frills and Costco are now carrying more and more healthy, organic foods at reasonable prices.

Ethnic markets also often have great deals and are a great way to try new foods. Variety is key!

9. Get creative with your meats

There’s no doubt that organic or pastured raised poultry and grass-fed beef is more expensive than the alternatives, but there are ways to eat healthy meats on a budget. When buying chicken, purchasing the entire chicken is much cheaper than buying particular parts. You can get several meals out of an entire chicken, plus make homemade Chicken Bone Broth from it. Also, opt for chicken thighs or bone-in breasts. You can always remove the skin yourself, and having the bone in during cooking actually adds extra flavor. When buying beef, tougher cuts can be transformed by slow-cooking. Consider pastured eggs as your protein option, reducing your meal cost. Ask your butcher, there are excellent less know cuts of meat that are much more affordable. Consider organ meats. Not only are they highly nutritious, they are quite cheap. Liver, for example, can be added to your other meats for a highly nutritious cost-efficient way to complete your meal. And finally, buy directly from local farmer’s and consider purchasing part of an animal, if you can make that upfront investment, and keep it in your freezer if you have the space.

11. Eat meat in moderation

Becoming a part-time vegetarian (think: one to two days a week, “Meatless Mondays”) can drastically reduce your meat budget with little effort. Eating dry beans that you sprout yourself can significantly reduce your cost.

12. Buy in bulk with family and friends

Warehouse stores like Costco can offer great deals, after the initial membership fee, on staples like canned and dried foods, frozen items and fresh foods. Also, looking into Co-ops and bulk food suppliers in your area can substantially decrease your cost. Unfortunately, the sheer amount of food is too much for most so consider buying in bulk with a family member or friend. You’ll get manageable amounts of great deals at half the price.

13. Eliminate expensive drinks

Not only are juices, sodas and sports drinks laden with sugars and devoid of nutrition, they are not cheap (with the exception of maple and coconut water). Filtered water and tea are far healthier and cheaper.

14. Grow your own food

Grow your own garden! You don’t need lots of space or time to grow herbs, leafy greens and tomatoes. Sprout your own sprouts, make your own nut milk, make your own can reserves and fermented foods ect...

A special thank you to Dr Axe for the inspiration for this blog post.