15 Quick Ways to Eat Healthy on a Budget

If you’re on a tight budget the idea of cooking healthy meals on a regular basis can seem daunting, and it’s very easy to fall into a rut eating the same foods over and over again.

However, the good news is that it is possible to cook healthy meals for your family, while living frugally.

Check out these simple, yet effective tips for healthy eating on a budget:

#1 Eat before you shop. This is a total no-brainer, but if you shop hungry you’ll be more likely to impulsively buy, rather than sticking to what you actually need. So, make sure you grab a healthy snack prior to hitting the aisles!

#2 Purchase only what you need and can use. Do you discard food each week? If you don’t have a weekly menu plan you’ll end up with foods you can’t use, and you may even forget things you do need. Try setting aside some time each week to write a list of meals for the week ahead, then produce a detailed shopping list from that plan, and aim to stick to it when you get to the supermarket.

#3 Take advantage of shopping incentives. If your store offers a frequent shopper program, sign-up to receive advanced notice of special offers, and other money saving information. You should also keep an eye on local newspapers and flyer’s for specials, particularly on costly items such as meats, fruit and veg.

#4 Create your own price book. This is a system for tracking store prices so that when you see an item on offer, you’ll immediately know whether it’s a good deal, or not. You’ll want to record the date, store, item, size, price, unit and sale price. Admittedly, however this isn’t for everyone, but you may find it a useful practise.

#5 Shop in season. Buying fruit and vegetables that are in season will be much easier on your pocket. Search the web for a list of items if you’re not sure what’s in season. Another option is to go for frozen produce, which prevents wastage and is more cost effective. Tinned fruits and veg are also fine, just opt for the lower salt version of vegetables, and fruits canned in natural juices.

#6 Buy in bulk. Purchasing apples, oranges, potatoes, onions, etc. by the bag, rather than per piece can work out much cheaper. However, this is only cost effective if you can use them. Large packs of meat, re-portioned at home can also be good value for money.

#7 Experiment with stores own brands. Most of the time the only difference is in the price, not the quality of the food.

#8 Avoid pre-packaged foods such as ready meals, pre-cut vegetables, or diced meats as they tend to be much more expensive. Ready-to-cook meats are also more expensive, for example marinated boneless chicken, or seasoned roasts. A cheaper option is to purchase plain meat, and prepare yourself at home.

#9 Vary where you shop. Visit your local ethnic store or local fresh food market for a variety of different foods not available at mainstream stores, it can also be a great way to save money, particularly if you buy in bulk.

#10 Buy coupons on ebay. You can often pick up coupons for different products online, or check out sites such as Hot Dockets for money saving deals available in your local area.

#11 Cut down on junk food. Soft drinks, chips, and cookies are a major drain on the family budget. Instead of eating this highly processed junk, try baking your own cookies and cakes, or switching to water, tea and coffee rather than the more expensive sugar-laden alternatives. A cheaper and healthier substitute to chips would be unbuttered popcorn.

#12 Get creative in the kitchen! Cook at home using a few basic ingredients, check out 25 Minimalistic Meals: 5 Ingredients or Less. If you struggle to completely ban convenience foods, why not try making your own? For example, a homemade pizza will cost you around $3-$4, while a frozen or take away pizza can cost anything from $7-$20.

#13 Make meals go further. You can extend your meals by adding extra vegetables, grains or pulses. For example when cooking spaghetti bolognese substitute half the meat for canned beans, onions, and carrots; this will save money and make the dish healthier. Remember, meat should only make up a small part of your meal, it shouldn’t be the main focus.

#14 Make use of your freezer. Cook extra portions of curries, soups, stews, and casseroles and place in the freezer for a later date. One-pot dishes save on prep time, money, and dish washing, and are the perfect option for those with a busy schedule.

#15 Occasionally eat away from home. You can save a considerable amount of money if you make eating away from home only for special occasions rather than a weekly event. Check out your local newspaper for special meal offers at nearby restaurants.

Unfortunately, there’s no magic formula when cooking on a budget. It does take a little planning, creativity, and effort. However, the benefits to your health and your pocket will make the extra effort worthwhile long-term!

Melanie Thomassian is a professional dietitian, and author of the award winning Dietriffic.com.