5 Tips to Eat Healthy on a Budget

Last Updated on November 29, 2023 by Cathy

Eating a nutrient-dense diet is the best thing for your health but, sometimes money is tight. But, don’t let that be an excuse to keep eating junk food. With these 5 tips, you’ll be able to eat healthy on a budget.

Don’t let the cost keep you from changing your eating habits. Processed foods can cause all kinds of health issues. Like acne, allergies, heart disease, hormonal problems, obesity, cancer, and autoimmune diseases.

Why would anyone want to continue eating processed foods?

When I first changed my diet the organic and natural foods section was extremely small. This was before “gluten-free” was popular and it was very expensive. Even though it’s become more popular today, it’s still expensive.

Here are 5 tips to help you eat healthy on a budget:

1. Produce

It’s best to buy all organic. But, when money is tight it’s still better to buy non-organic than to not eat vegetables altogether. Some produce has higher amounts of pesticide residues than others. The Environmental Working Group (EWG) has a list called the Dirty Dozen.

These twelve fruits and vegetables have the highest amounts of pesticide residues. It’s still best to buy all organic but if it’s not on the list go ahead and buy non-organic to save money.

Produce on the Dirty Dozen list:

1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes (not paleo)

According to EWG, some produce is very low in pesticide residues including:

1. Avocados
2. Sweet corn (not paleo)
3. Pineapples
4. Sweet peas, frozen
5. Onions
6. Papayas
7. Eggplants
8. Asparagus
9. Kiwis
10. Cabbage
11. Cantaloupes
12. Broccoli
13. Mushrooms
14. Honeydew

Start a vegetable garden. Buying seeds is very cheap, you don’t need to have a huge yard to have a garden. It’s just as easy to grow vegetables in a small space or container. Container gardening is also perfect for those who have a hard time bending down and getting back up.

Growing your own herbs costs pennies compared to buying them. They are very easy to grow and don’t take up much room, you can even grow them in your kitchen window year-round. Try herbs like basil, oregano, or parsley.

Farmer markets are also a great place to visit. The produce is local, in season, mostly organic, and cheaper than in a grocery store. It’s also fun getting out to meet your local farmer, get some fresh air, and get some exercise.

If you have no other options and need to shop at the grocery store there are still some tricks you can do to save money. Produce that’s in season always costs less, even at the grocery store. You can always tell which fruit and vegetables are in season by what’s on sale.

If possible stock up, chop it up and freeze it for later. You can even make green smoothies and pour into smaller glass jars to freeze for later. Make sure you leave about an inch in the jar to allow room for expansion as it freezes. Otherwise, the jar will shatter and leave a mess.

Buying frozen berries is a lot cheaper than buying fresh, it’s even cheaper than at the farmers market. Frozen berries are just as nutritious. And they are perfect for smoothies or snacking on for a nice little treat.

2. Meat

Organic meats are usually the most expensive items on your list. Now that you’re trying to heal you should be eating more vegetables and less meat which will help you save money. Plus, with a little planning, you can cut down the cost of buying meats.

If you have a large freezer, buying meats in bulk will definitely save you lots of money. Watch for sales from different stores each week and stock up. Learn which days your store clears out older cuts of meats. My grocery store likes to mark the prices down of older meats on Thursdays. Probably for the weekend rush.

Buy from local farmers or online sites like Wellness Meats. Organ meats are extremely good for you and a lot cheaper than other meats. Check out Eat Wild to find a list of farmers in your area for pasture-raised products.

3. Pantry Items

Did you know many stores rotate their sales on pantry items every 5-6 weeks? This is when you want to stock up to save money. Pay attention to when an item goes on sale and buy enough to last until their next sale. If the item is unavailable ask the cashier for a rain check. Make sure they know you want five or six of those items.

Check the bulk section especially when things are on sale. Make sure to store bulk items in an airtight container to prevent mold. It also helps to keep it fresher longer and eliminates waste.

4. Comparison Shop

Comparison shopping can save you a lot of money. I love shopping at one particular Fred Meyer store. They have an awesome organic and natural foods section. However, I can buy the exact same olive oil at Natural Grocers, which is about five minutes away, for $3 less.

With today’s apps on your smartphone comparison shopping is a lot easier. I have a few different apps although I mainly shop at one store. Apps are handy to comparison shop while your shopping to compare prices.

5. Coupons

There aren’t as many coupons for natural or organic food but they are out there if you know where to look. Sign up for emails and special deals from your favorite brands. If you’re concerned about overloading your inbox, do what I did. Set up a new email address just for shopping and couponing.

• Check the websites of your favorite brands. Most of them include special deals and coupons like Simply Organic.
• Use coupons from inserts in newspapers or print them out on your computer from Coupons or Red Plum.
• All Natural Savings is a website that includes organic coupons and other organic deals.
• Simple Truth is Kroger’s organic brand. They have many coupons for organic or natural foods. When you sign up for their loyalty card they will mail coupons to your home. You can even load coupons onto your loyalty card from their app.
• Other stores such as Walmart have many organic foods, including their own brand called Great Value. Target also has many organic selections including its brand called Simply Balanced.
• Whole Foods has an app that shows you what’s on sale. Plus, if you’re an Amazon Prime member you can scan your “Prime Code” at the checkout, from your smartphone, for extra 10% off certain sale prices.

TIP: Amazon has a FREE ONE MONTH TRIAL! Plus, if you have a valid ‘.edu email address’ you can sign up for an Amazon Prime Student 6-month free trial. – Now that’s a good deal! 

Is it possible to eat healthy on a budget?

Yes, it is. Don’t look at this as an expense, look at it as an investment to your health. By planning your meals, shopping with a list, and not impulse buying you can still eat healthy on a budget.

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