Rising food costs are prompting consumers to get creative with their grocery-buying habits. This may be an ideal time to rethink how you spend your food dollars, with a focus on making budget-savvy and healthy choices simultaneously! Here are some tips to help you stay healthy on a budget:
Eat at home – Cooking at home is one of the most effective ways to reduce food expenses while increasing health benefits. Dining at home also means no tips, and the money saved can be put towards healthy food choices at the grocery store. Find a few simple and healthy recipes your family enjoys and save dining out for special occasions. One of my favorite recipes is whole grain pasta with pesto sauce topped with steamed vegetables – easy and nutritious!
Plan your meals, create (and stick to) a shopping list – Studies show that planning meals ahead helps you achieve better nutrition and save money. Before creating your shopping list, check your freezer, refrigerator, and pantry. It is astounding how much we waste in food just by not checking what we already have!
Buy longer lasting food – Check the frozen aisle for bags of frozen fruits and vegetables, which retain nutritional value and last longer in your freezer than fresh foods. You can also opt for some canned vegetables and legumes (beans), which also are packed with good nutrients and have a long shelf-life; the tip here is to compare milligrams of sodium to stay within heart health guidelines.
Go for plant-based proteins – Consider trading expensive animal proteins for plant-based protein food sources. Plant-based proteins like legumes (beans, chickpeas, lentils, and edamame) are inexpensive and a good source of protein, fiber, and essential minerals like iron and potassium. Nuts and seeds are a great protein addition to any meal and an excellent source of healthy fats. Mushrooms, part of the fungi family, can be a great protein substitute for grilling and sautéing recipes – try sliced Portobello mushrooms sautéed in olive oil, delicious!
Be a savvy shopper – Check the local newspaper, online weekly ads, or at the store for sales and coupons, especially when it comes to more expensive ingredients, such as meat and seafood. Also, compare prices of different brands; usually, the store’s brand has the same nutritional value with less cost.
Get creative with leftovers – Transform leftovers by cutting up leftover veggies and cooked meats and using them as toppings for salads or pasta, wrapping them in a tortilla, or combining them to make a soup. The options for repurposing leftovers are endless and can reduce food waste and costs.
Make your own healthy snacks – Single-package snacks can be costly and packed with sugar. Use snacks like nuts, seeds, dried fruits, dark chocolate chips, low-sugar cereal, and low-fat popcorn to mix to your liking and bag it in single snack bags. Have fun with it!
Grow your own herbs or garden – Growing herbs or gardening are inexpensive hobbies that the whole family can enjoy and keep producing for a long time. In addition to cooking, herbs can be used in smoothie recipes and as an infusion to flavor water!
Drink water – Flavored beverages, including fruit juices, sodas and sports drinks, are loaded with sugars and heavy on the price. Create a monthly budget for special drinks and make it work. Cutting back on sugary beverages will be great for your health and wallet!