Healthy Shopping on a Budget- Proof that Eating Healthy Doesn’t have to Break the Bank!
Written By: Kaci Oliver, MS, RD, LDN
If your goal is to save money in the new year AND eat healthy, you are in luck! Grocery shopping can be a daunting task, especially for those aiming to eat healthier on a budget. It may seem easier and cheaper to run through a drive-through or pick up convenient food items- $1 menu anyone?! However, it is possible to purchase healthy food items on a budget.
Tips for Healthy Shopping on a Budget:
- Plan, Plan, Plan!-Plan out weekly meals and make a list to help you avoid impulse purchases!
- Use Coupons-Look online or in the newspaper before you shop to make sure you are taking advantage of local sales!
- Do Not Shop Hungry-Shopping hungry results in more appetite-driven impulse purchases, which leads to excess spending and calories!
- Buy in Bulk-Foods bought in bulk are often cheaper (ex. apples, oranges, large containers of yogurt)!
- Pay Attention to Unit Price-Price/Unit is an easy way to compare brands and sizes to determine the cheapest option!
- Cut Up Your Own Food-Packaged and pre-cut foods are often more expensive! Washing and preparing food such as fruits & vegetables yourself saves serious $$!
- Shop Perimeter of the Store!-This will prevent wasting money and calories on low quality foods such as processed snacks and sweetened beverages!
- Shop in Season-Choosing in-season fruits & vegetables is an easy way to cut costs!
- Buy Frozen or Canned Fruit and Vegetables- Frozen and canned fruit and vegetables are often cheaper than fresh. Frozen fruit and vegetables without added sauces are just as nutritious as fresh. Look for no-salt added canned vegetables and no-sugar added canned fruit. Always drain and wash your canned vegetables prior to cooking them to remove excess sodium.
- Buy Store Brands!-Basically identical to name brand products. The only difference? Cheaper!
- Consider Grocery Pick Up or Delivery: Try ordering groceries online for pick up or delivery. This often saves money because you are not tempted by additional foods you see or smell in the store.
Still skeptical that healthy foods can also be budget friendly? Below are healthy food items that cost less than $1 per serving!
Protein: Beans, lentils, edamame, canned tuna/salmon/chicken, peanut butter, eggs, chicken breasts.
Dairy: Yogurt, cottage cheese, low-fat milk.
Whole Grains: Whole grain pasta, brown rice, whole grain bread, popcorn, whole grain cereals, oats, whole grain crackers.
Fruit: Grapes, apples, bananas, kiwi, oranges, pears, watermelon, cantaloupe.
Vegetables: Sweet potatoes, potatoes, winter squash, broccoli, kale, beets, carrots, spinach, frozen and canned vegetables.
Budget Friendly Recipe: Italian Sausage and White Bean Skillet
Total Cost: $6.13 recipe / $1.57 serving
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 (1.5 cups each)
Ingredients
1-pound Italian sausage (hot, mild, or sweet) $3.49
Cooking spray
2, 15-ounce cans cannellini beans (drained and rinsed) $1.10
8-ounces spinach $1.49
Freshly cracked pepper $0.05
Instructions
- Heat a large deep skillet over medium heat and spray with cooking spray.
- Remove the casing from the sausage and add the sausage to the skillet. Sauté over medium heat, breaking it into pieces as you go, until the sausage is cooked through (about 10 minutes).
- While the sausage is cooking, rinse and drain the cannellini beans. Once the sausage is brown and crispy, add the beans and some freshly cracked pepper to the skillet. Gently stir the beans and allow them to heat through.
- As the beans are heating through, roughly chop the spinach. Add the spinach to the skillet in batches, gently stirring it into the sausage and beans until it wilts down and is heated through. Serve hot.
Nutrition Information per serving (1.5 cup):
Calories: 434cal, Fat: 20g, Carbohydrates: 35g, Fiber: 11g, Sugar: 2g, Protein:30g
Adapted from: https://www.budgetbytes.com/2017/08/italian-sausage-white-bean-skillet/
For more information on grocery shopping, meal preparation and living a healthy lifestyle, call Horizon Internal Medicine today at (336) 610-1300 to schedule an appointment with their Registered Dietitian!
