Healthy Eating on a Budget

By Press release submission

Mar 21, 2022

March is National Nutrition Month, an annual campaign that was created by the Academy of Nutrition and Dietetics. The theme for 2022’s celebration is "Celebrate a World of Flavors." The catchy phrase reminds us that there's a huge variety of flavors out there, even when sticking to healthy food options. Making small changes during National Nutrition Month and sticking with them after March will help improve our health now and into the future!

Many people think eating healthy is expensive. However, it’s actually easy to eat right on a budget. A little extra planning before you shop can ensure you get the most nutritional bang for your buck! The Academy of Nutrition and Dietetics offers lots of helpful tips to save money while eating right. Check out a few of their budget-friendly hints below.

Plan what you’re going to eat for the week before you go to the grocery store.

Review recipes to determine what ingredients you need. Always make a list of the things you need – you will be less likely to buy extra items that are not on it!

Decide how much to make – and consider a large batch that will save time later on.

Doubling a recipe means extra portions can be used for lunches or meals later in the week, or you can freeze leftovers for future use.

Shop for fresh fruits and vegetables that are in season – they are easier to get and may be less expensive.

Local farmers markets are great sources of seasonal produce – just remember to buy fresh produce in small amounts to avoid throwing out spoiled items.

Try canned or frozen produce if less expensive than fresh.

Just be sure to choose fruit canned in 100 percent fruit juice and vegetables with “low sodium” or “no salt added” on the label.

Focus on nutritious, low-cost foods to make the most of your recipes.

Try using beans, peas and lentils; sweet or white potatoes; eggs; peanut butter; canned salmon, tuna or crabmeat; grains such as oats, brown rice, barley or quinoa; and frozen or canned fruits and vegetables.

Watch portion sizes because eating too much can add up to both extra calories and extra dollars!

Use smaller plates, bowls and glasses to help keep portions under control.

Make your own healthy snacks because individually sold snacks cost more.

Buy large tubs of low-fat yogurt or cottage cheese and divide them into one-cup containers. Make your own trail mix with nuts, dried fruit and whole-grain cereal.

Cook more, eat out less – preparing meals at home is cheaper and healthier!