Eating Right on a Budget- 10 steps to help you
Getting the most nutrition for your food budget starts with planning before you shop. There are many ways to save money on foods you eat. Check out some budget- friendly tips for eating real foods.
Cook more, eat out less
Now more than ever eating out can be expensive. Many foods can be prepared for a lot less money (and more healthfully) at home. Pre-packaged foods, like frozen dinners and packaged pasta or rice mixes also will add up when you calculate the cost per serving. Find a couple simple, healthy recipes your family enjoys and try to just eat out for special occasions.
Plan what you’re going to eat
Deciding on meals and snacks before you shop can save you both time and money. Review recipes and make a grocery list of what ingredients you need, then check to see what foods you already have and make a list for what you still need to get for that weeks meals. When shopping with a list you will be less likely to buy things that are not on it.
Decide how much to make or buy
Making a large batch by doubling a recipe will save time in the kitchen later on. We like to use the extra portions for lunches or meals later in the week, or frozen as leftovers in individual containers for future use.
Determine where to shop
Check the local flyers for sales and coupons, especially when it comes to more expensive ingredients, such as meat and seafood. While at the store, compare prices of different brands and different sizes of the same brand to see which has a lower unit price. The unit price is usually located on the shelf directly below the product.
Shop for foods that are in season
Fresh fruits and vegetables that are in season are usually easier to get and may be less expensive. Frozen produce is a good option and may be more affordable at certain times of the year.
Watch portion sizes
Eating too much of even lower cost foods and beverages can add up to extra dollars and calories. Use smaller plates, bowls and glasses to help keep portions under control. Fill half your plate with fruits and vegetables and the other half with some grains and protein foods such as lean meat, poultry, seafood
or beans. This is an easy way to eat a balanced meal while controlling portions and cost. T
Focus on nutritious, low-cost foods
Certain foods tend to be less expensive than others. Make the most of your food dollars by finding recipes that use the following ingredients: beans, peas, and lentils; sweet potatoes; eggs; nut butters; canned salmon, or crabmeat; grains such as steel cut oats, brown rice, barley or quinoa; and frozen fruits and vegetables.
Make your own healthy snacks
Convenience costs money. Many snacks, even healthy ones, usually cost more when sold individually. Make your own snacks by purchasing large tubs of greek yogurt and divide into smaller containers. For trail mix, combine unsalted raw nuts, dried fruit and unsweetened coconut flakes; store small portions in airtight containers. Air-popped popcorn and whole fresh fruits in season also tend to cost less compared to pre-packaged items.
Start a garden or visit a Farmers Market
A garden can be a lot of fun, especially for kids. It’s also an affordable way to eat more fruits and vegetables. Plants can be started from seed or purchased at a low price. Raised beds if you don't have space in your yard.
Another way to increase your family’s variety of produce is to visit a farmers market. Locally grown fruits and vegetables are often available for less money than at the grocery store.
Quench your thirst with water
Water from the tap is a low cost way to stay hydrated just be sure you have a filter on your fridge or water system. Substituting plain water in place of sweetened beverages not only saves you money but may also help you reduce added sugars.
Whether you are ready to make big changes and go all-in, or whether you need an approach that is gradual to build on successes and maintain motivation, TruBalance and our certified health coaches are here for you. The TruBalance approach focuses on individual goals and circumstances, to help provide support and education. This personalized support and expertise is why TruBalance can be the LAST weight loss program you’ll ever try. By focusing on lifestyle goals, TruBalance helps you make changes that are long-lasting and sustainable. We have options for you, it isn't just a a one size fits all approach. Book online your consultation to find out more.