Written by Marianne Hudson, Dietitian at My Nutrition Creative
We all know that healthy eating is important, but there’s a misconception that it can also be expensive. If you're on a tight budget, and are finding healthy eating difficult without overspending then you’re in the right place! Read on as I show you my tips and tricks to help you eat healthy and save money at the same time. And trust me, it's going to be fun and flavourful!
Plan Your Meals Planning your meals is key to eating healthy on a budget. Before you hit the grocery store, take some time to plan out your meals for the week. This way, you'll know exactly what ingredients you need, and you'll be less likely to buy things you don't need. Plus, meal planning can save you time and help you to reduce your food waste.
Buy Seasonal Produce
Buying seasonal produce is a great way to save money and add variety to your meals. When produce is in season, it's usually at its cheapest and freshest compared to when it's out of season. Plus, seasonal produce tastes better! So, head to your local farmers' market or grocery store and stock up on those seasonal fruits and veggies.
Shop for Deals Shopping for specials is another great way to save money on healthy foods. Check your grocery store's weekly promos or online deals to find discounts on healthy items and pantry staples. You can also sign up for a rewards program to save even more money.
Cook at Home Cooking at home is not only cheaper than eating out but can also be a whole lot healthier. When you cook at home, you can control what goes into your meals, and you can also make larger batches and take leftovers for lunch or freeze for later use. Plus, cooking at home can be experimental and fun! Why not try out the latest viral recipes trending on social media.
Use Less Meat Meat can be expensive, but you don't have to give it up completely. Instead of buying expensive cuts of meat, use cheaper cuts which work well in soups, stews or slow cooker recipes. You can also look to bulk out and flavour meals with some added meat rather than hero-ing the meat e.g. adding cooked chicken to a salad or pasta dish, or use some bacon to add flavor to a vegetable soup or risotto.
Avoid Packaged Foods Packaged foods are not only expensive but can also often be ultra processed and less nutritious. They're usually high in added salt, sugar, and additives. So I recommend opting for whole foods instead where you can. For example, instead of buying pre-made oatmeal sachets, buy a big box of oats and add your own fresh toppings and flavourings.
Reduce Food Waste Reducing food waste is not only good for the environment but also good for your wallet. Use leftovers to create new meals, freeze them for later use, or compost them. You can also use vegetable scraps like onion, carrot, celery, and even chicken off-cuts to make homemade broth or stock which can be frozen for later use.
Buy in Bulk Buying in bulk is a great way to save money on healthy foods and pantry staples. You can buy grains, legumes, nuts, and seeds in bulk, and then store them in airtight containers for later use. You can also buy frozen fruits and vegetables in bulk, which can be cheaper and last longer than fresh produce - and they're more convenient. Buy Generic Brands Generic brands are often cheaper than name-brand products, and they are usually of comparable quality. Most grocery stores have their own brands of healthy foods and pantry staples, such as canned beans, frozen vegetables, nuts, seeds, and whole grain pasta. Try opting for these generic brands when you can, and you'll see significant savings on your grocery bill.
Make Your Own Snacks Snacks can be a significant expense, especially if you're buying pre-packaged options. However, making your own snacks can save you a lot of money and be a fun way to get creative in the kitchen. Some healthy snack options you can make at home include trail mix, roasted chickpeas, granola, freezer muffins, and homemade energy balls.
Drink More Water Drinking water is not only essential for your health but also a great way to save money. Beverages like soft drinks, juice, and sports drinks can be expensive and often contain a lot of added sugars. Instead, opt for water, which is free and will keep you hydrated without any added calories or expense. If you find you need something with a bit of flavour, try adding herbs, fruits and even tea to make drinking your fluids more interesting. I love to add cucumber and lemon to my water. You could even make iced tea by adding a bag of your favourite tea with a spoon of honey.
Don't Shop When You're Hungry Shopping when you're hungry can lead to impulse buys and overspending. Make sure you eat a meal or snack before heading to the grocery store to avoid falling prey to over-purchasing those tempting items that you didn't have on your list.
Try Meatless Meals
Meatless meals can be a great way to save money on your grocery bill while also incorporating more plant-based foods into your diet. Beans, lentils, tofu, and vegetables can all be affordable and delicious sources of protein. Try swapping out a meat-based meal once or twice a week with a meatless option.
Get Creative with Leftovers
Leftovers can be a budget-friendly way to make meals. Instead of throwing out those extra veggies or chicken from last night's dinner, try turning them into a new meal. You can make delicious fried rice with leftover veggies and rice, or a soup with leftover roast chicken and vegetables.
Final Thoughts
Eating healthy on a budget doesn't have to be boring or tasteless. With a little planning, creativity, and these tips and tricks, you can enjoy delicious and nutritious meals without overspending. So, next time you're at the grocery store, keep these tips in mind and have fun exploring new and budget-friendly options. Your wallet and your taste buds will thank you!
ABOUT MARIANNE HUDSON
Marianne Hudson is an Accredited Practising Dietitian & Exercise Physiologist with over 10 years of experience in the health and food industries. Marianne is passionate about evidence-based nutrition, food innovation and individualised health advice, all of which is a valuable part of her business My Nutrition Creative .
Marianne graduated from the University of Sydney with a Bachelor of Science (Nutrition) (Honors), and a Bachelor of Applied Science (Exercise Sports Science). She has worked as a Clinical Dietitian & Exercise Physiologist providing tailored health and lifestyle advice, and more recently in the food industry, specialising in new product and recipe development, nutrition communications and food labelling. For more hot nutrition tips, be sure to follow Marianne on Instagram @mynutritioncreative Apart from weekend brunching, baking, and sipping tea, you’ll find her navigating farmers markets and supermarket aisles in search of the latest food trends and local produce!
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