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  • Writer's picturePaige Smathers

6 Tips for Healthy Eating on a Budget

Healthy eating can feel overwhelming in so many ways. Wholesome, nutritious eating does require a good amount of planning, prepping and cleaning up. It also can feel daunting to eat healthfully because healthy eating has the reputation of being expensive. Turns out, there are strategies for making healthy more affordable—it truly doesn’t need to break the bank.

Here are some tried and true methods for making nutritious eating work for you, no matter your budget.

Buy in-season produce

In general, fruits and vegetables that are in season are far more reasonably priced than foods not in season. As much as possible, buy produce that’s in season to ensure you’re getting the best price. For more information, visit for lists of in season produce. Also, check out your local farmer’s markets—this is the perfect time of year to buy produce straight from local farmers.

Have nutritious foods on hand that last for weeks

Baby carrots, eggs and apples last for weeks in your fridge. Nuts, seeds, canned beans, brown rice and lentils last for weeks to months in dry storage. On those days where you are in a rush to whip a meal together or when dinner is last-minute, you can rest assured that you have ingredients on hand to avoid eating out too often, which in and of itself, will save big bucks.

Plan meals around what’s on sale

Check out the weekly circular to see what’s on sale for the week. It can help inspire meal ideas and can cultivate creativity in the kitchen. Meats, fresh produce and frozen vegetables often go on sale as the store needs to move inventory through.

Avoid pre-cut produce

When you’re shopping for fruits and vegetables, opt for the options that are closest to how they grow from the ground. A cantaloupe that’s in season and whole is far less expensive than a cut up cantaloupe in a plastic container. You’re paying for convenience but opt to do the chopping yourself to save some cash!

Canned and frozen are okay!

Canned and frozen fruits and vegetables can be less expensive options for getting those essential foods into your daily routine—and they can be less expensive than the fresh options. Choose fruits canned in light syrup and veggies canned with low sodium. Rinse to remove any excess sugar or salt.

Inexpensive nutritious foods

All the following foods are less than 60 cents per 1/2 cup serving: eggs (15 cents per egg), brown rice (14 cents per 1/2 cup), lentils (18 cents per 1/4 cup), sweet potato (21 cents per 1/2 cup), frozen broccoli (31 cents per 1/2 cup), bananas (10 cents per 1/2 cup), frozen berries (56 cents per 1/2 cup), unsweetened applesauce (23 cents per 1/2 cup). Information in this section obtained from

Nutritious eating doesn’t need to break the bank. You can create healthy, wholesome and affordable meals by adopting one or all of these tips. In the end, your eating as an investment in your health. Ensuring you’re eating a healthy, well-balanced diet might even end up saving you money in medical bills in the future. So, find ways to make nutritious eating happen in your life no matter your budget.

This article was originally published on

#cooking #mealplanning #selfcare

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