Budget friendly nutrition tips

Finances and Food – can any two topics be more emotionally loaded? Food is crucial to our physical sustenance, but we generally need money in order to get to it. Does this mean that one’s financial status will determine how much food he has and how healthy he is? While it is true that money does give way to opportunity, people of almost any budget can improve their lifestyle and food choices. Here are some ideas that might help you make a healthy difference to the health and finances of your household:

1. Choose more plant-based proteins

Animal-based proteins such as chicken, meat and fish are delicious and healthy, but expensive. To compensate for the cost, using more of the less expensive but super-healthy plant-based options as well is a win-win. Try lentil soup, vegetarian chili, or experiment with some tofu recipes. Aside from being budget friendly, pairing plant-based foods with meats is a healthy move.

2. Shop smart

If your schedule allows, divide your shopping strategically so that you get the best prices on different items at a few different stores. Try shopping a farmer’s market or Aldi for cheap produce. Cereals usually keep for a long time, so buy grains in bulk and store in a cool, dry area. Stock up on frozen, freezable or non-perishable sale items. If fresh blueberries, cranberries or even grapes are on sale, you can freeze for cooking, baking or frozen treats. When shopping for fruits and vegetables, fill up your cart with produce that is on special—sometimes imperfect or overripe produce can be perfect to use for cooking.

3. Eat meal food for snacks

Simple meals such as whole-grain bread and peanut butter, beans and rice, or cereal and milk cost less and are more nutritious than many snack foods. Alternatively, leftovers from supper that will not serve the whole family can be adapted as a snack for one or more people. Aside from “real food” leftovers providing greater satiety and nutrition, this practice can significantly reduce waste and save money.

4. Consider satiety value when comparing prices

Airy snacks such as popcorn and puffed grains might be less expensive but will not be as filling as something more energy-dense like a granola bar. Try to look at grocery items in terms of how many filling snacks they will provide instead of just comparing package size and price.

5. Create your own “fun foods”

Aside from purely sustaining us, food has social and emotional value as well. Treating yourself can get expensive though – and if you are looking to cut down on these costs, try eating in instead of out, or eat at home and then go out for dessert or drinks. Instead of spending money on new trendy treats in the store, try a creative combo at home or do a fun food activity like making fruit kebobs with the kids. Focus on being consistently stocked up with a basic variety of snacks and then you’ll be able to play around to create your own treats.

6. Pre-package your own “convenience” foods

Instead of paying more for “snack sizes,” buy larger packages and use Ziploc bags and containers to package your own snacks. Yogurt, spreads and dips will last a couple of weeks in small disposable containers. Fruits and vegetables can be prepared at the beginning of the week and kept in Ziplocs in the fridge. Baked items such as granola bars, muffins, pita and bagels can be kept in the freezer in individual bags and used as needed.

7. Eat mixed meals and snacks

Protein and fat help make food more filling, yet many protein- and energy-dense foods are more expensive. Therefore, pairing foods is important to reach satiety and avoid overeating “cheaper” food. For example, pairing nuts with a fresh fruit or hummus with pretzels or carrots will be more cost effective and healthy than eating the cheaper carb-rich food alone. When serving expensive proteins, make sure that there are enough healthy side dishes such as soup, whole grains, legumes, root vegetables or greens. In general, mixing a few foods for meals and snacks will be more filling and nutritious than eating one food.

8. Make it yourself

Did you know that you can make yogurt yourself? Aside from saving money, you can also produce something that is often not available for purchase–lightly sweetened or unsweetened yogurt with fat. If you have the time and inclination, there are many items that you can DIY—or at least try! There are many healthy muffin and granola bar recipes that make for less expensive and nutritious treats.

9. Spend on product, not prep

Rather than buying a more processed convenience food consider buying a squash to bake as a healthy side. If you need a quick, convenient lunch at work, instead of frozen pizza, consider a pita/bagel with an avocado, hummus, tuna or egg.

10. Don’t skimp or restrict!

Financial stress is a burden that is all too common and can carry over into one’s food consumption. It is very important to eat balanced meals and not to skip snacks or let anyone go hungry. Restriction might seem benign in the short term, but eventually hunger will build up until it is difficult to make healthy choices and it will take longer to reach satiety. It is also crucial to maintain a stable food environment where people know they can rely on healthy meals and snacks being available consistently and that they can always eat until they are satisfied. In the absence of this consistency, food anxiety, overeating and food hoarding can become issues. Whenever possible, keep your pantry and fridge well-stocked with healthy and budget-friendly options described above to prevent food and financial stress.

Feeding a family nutritious food is hard work, especially when on a tight budget. Hopefully, incorporating some of these ideas into your food routine will help support nutrition at a bit of a lower cost. Remember that taking adequate care of physical needs will help set people up for emotional, psychological and spiritual health as well.

Wishing you all the best with your food, finances and beyond!

Noa