HEALTHY EATING ON A BUDGET
There are many ways to eat healthy on a budget. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars. Here are 12 tips to help you save time, money, and eat healthier.
- Plan, plan, plan!
Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.
- Get the best price
Use the store flyers to plan your menu. Save money by planning your menu around what fruits, vegetables and other items are on sale each week. Ask about loyalty card for extra savings and look for specials on meat and seafood – often the most expensive items on your list.
- Compare unit prices
Bigger is not always better. Use the unit price to compare different brands and different sizes to make sure you’re getting the best deal. The unit price is the cost per a standard unit (like ounce or pound) and is usually found on a sticker on the shelf beneath the product.
- Buy in bulk
It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables.
- Buy in season
Buying fruits and vegetables in season can lower the cost and add to the freshness and flavor. If you are not going to use them all right away, buy some that still need time to ripen.
- Try store brands
Store brands on average are cheaper by about 26% to 28% and their quality is usually at least meets and exceeds that of name brand products.
- Cook once…eat all week!
Prepare a large batch of favorite recipes on your day off (double or triple he recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.
- Spice up your leftovers
Use your leftovers in new ways. For example, try leftover chicken in a stir-fry or over a salad, or make chicken chilli or soup. Remember, throwing away food is throwing away your money!
- Shop mostly the perimeter of the store
Spend most of your grocery budget on natural foods found around the outside of the store like fruits, vegetables, dairy products, and protein foods that are good for your body. Limit your shopping in the middle isles to staples like pasta, canned tuna, peanut butter, avoiding other expensive and often unhealthy packaged foods.
- Shop when you are NOT hungry or stressed
People who shop when they are hungry or stressed tend to buy MORE food and also unhealthy food.
Adapted from USDA DG tipsheet 16
By Jeanne Parsons, on behalf of LiveWell NWCO
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