Eating healthy doesn’t have to mean spending more at the grocery store. With a little planning and a few smart strategies, you can prepare balanced, nutritious meals while staying within your budget.
Start with a plan
Planning ahead is one of the easiest ways to save money. Before going to the store, check what you already have in your pantry, refrigerator and freezer, and plan meals around those items. Creating a grocery list and planning even a few dinners in advance can help you avoid unnecessary purchases and reduce food waste. It can also help to avoid shopping when you’re hungry, which often leads to impulse buys.
Buy smart at the store
Healthy foods can be found at every price point. Store-brand products often provide the same nutrition as name brands but at a lower cost. Fresh produce is often more affordable when it’s in season, while frozen and canned fruits and vegetables are convenient, nutritious and last longer.
Build balanced, budget-friendly meals
Balanced meals don’t need to be complicated. A simple approach is to fill half your plate with fruits and vegetables, one quarter with lean protein and one quarter with whole grains. Affordable proteins such as beans, lentils, eggs, canned tuna and peanut butter are nutritious and budget-friendly. Pairing them with whole grains like brown rice, oats or whole wheat pasta can create filling meals for the whole family.
Reduce food waste
Reducing food waste can stretch your grocery dollars. Use perishable foods earlier in the week and store produce properly to help it last longer. Leftovers can be saved for lunches or frozen for later meals. Vegetables nearing the end of their freshness can be added to soups or stir-fries, while overripe fruit works well in smoothies or baked goods.
Cook more, spend less
Preparing meals at home is usually more affordable than eating out and allows you to control portions. Simple meals like soups, chili, sheet pan dinners and slow-cooker recipes can stretch ingredients and often provide leftovers for another meal.
We’re here to help
If you have questions about nutrition or meal planning, MMH is here to help. Talk with your primary care provider about meeting with a registered dietitian for personalized guidance.
