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How To Eat Healthy On A Budget

dietitians tips healthy eating Jan 09, 2024

By Ellen Catto, APD 

Eating healthy is often associated with high costs, but it doesn't have to be. With some planning and smart choices, it's possible to eat nutritious meals while sticking to a budget. Here are some of my expert tips for delicious healthy eating on a budget:

1. Plan meals ahead of time

One of the best ways to eat healthy on a budget is to plan your meals ahead of time. This allows you to make a grocery list and avoid buying items that you don't need. When planning your meals, make sure to include a variety of fruits, vegetables, whole grains, and lean proteins. We have a range of meal planning tools and menu plans to help make this easy and enjoyable. Email [email protected] for details and to order!

2. Buy in bulk

Buying in bulk can be a great way to save money on healthy foods. Items like rice, beans, and oats can be purchased in large quantities and stored for a long time. Buying frozen fruits and vegetables can also be a cost-effective way to get your daily dose of nutrients. Just be careful not to overcook them to ensure you're locking in as much nutrition as possible.

3. Shop in season

Buying produce that is in season is not only cheaper, but it's also fresher and tastier. When fruits and vegetables are in season, they are abundant and therefore less expensive. You can also buy in bulk and freeze them for later use.

4. Cook your meals at home

Eating out can be expensive, and it can also be difficult to know exactly what you're consuming. By cooking your meals at home, you have control over the ingredients and portion sizes. This can help you save money and eat healthier. For budget friendly healthy meal plans, contact our dietitians here now.

5. Take advantage of the weekly specials 

Take advantage of sales to save money on healthy foods. Many grocery stores offer weekly sales on produce, meat, grains, cereals and dairy products. Pick up the latest brochure when you're next at the supermarket to keep up to date with the latest bargains!

6. Avoid processed foods

Processed foods are often more expensive and less healthy than whole foods. By avoiding processed foods, you can save money and improve your overall health. Instead of buying pre-packaged snacks, try making your own using healthy ingredients like nuts, seeds, wholegrains and dried fruits. Homemade snacks such as muffins, frittatas, muesli bars and granola make for excellent cost effective healthy choices. 

7. Buy generic brands

Generic brands are often just as good as name-brand items, but they are typically less expensive. When shopping for groceries, compare prices and look for generic brands that have similar nutritional values to the name-brand items. Our dietitains can teach you how to read and interpret a food label with confidence. Book a consultation here today

8. Batch cook and use leftovers

Leftovers can be a great way to save money and reduce food waste. When cooking meals, make extra portions that can be used for lunches or dinners later in the week. You can also freeze leftovers for later use.

9. Grow your own food

If you have a backyard or even a small balcony, consider growing your own fruits and vegetables. This can be a fun and rewarding way to save money on healthy foods. You can start by planting herbs, tomatoes, and peppers, which are easy to grow and maintain. This is also a great way to get the kids involved and help them to eat healthier as well.

10. Minimise food waste

Finally, make sure to use all of the food that you buy. This can help you save money and reduce food waste. If you have fruits and vegetables that are starting to go bad, try using them in smoothies, cakes or soups. You can also freeze leftover produce for later use. Meal planning and shopping with a list are also excellent ways to keep food waste to a minimum.

In conclusion, eating healthy on a budget is definitely possible with these 10 dietitian approved tips! Focus on building healthy habits that can be maintained for life and stay away from diets that often require you to buy lots of expensive ingredients that only get used a few times. A healthy lifestyle program such as Mind Body Fuel will teach you how to eat well, save money and achieve lasting health without dieting. Get in touch to learn more and join today! 

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