Thrifty Nutrition: How to Eat Healthy for Less

Written by: Claudia Haller NBC-HWC

One of the biggest barriers to eating healthy is how expensive it can be. Just this week, my daughter in college called me, shocked that just two pounds of organic, grass-fed beef cost her $15. My husband told her that it’s nothing compared to the prices here in Switzerland.

All that to say, a high-quality lifestyle typically comes at a higher price. However, with a strategic approach, it’s possible to enjoy healthy meals without stretching your wallet. Here’s how to master the art of budget-friendly healthy eating:

1. Strategic Meal Planning
The most cost-effective method of cooking is meal-planning and prepping. Your best first step towards shopping on a budget is to start off each week with a meal plan for the days ahead. This proactive step curbs the habit of grabbing what you think you may need and the temptation to buy impulsively. When you have a thoughtfully prepared shopping list aligned with your meal plan, it helps you to only purchase the essentials. This not only maximizes savings but also minimizes food waste. It’s a win-win!

2. Emphasize Seasonal and Local Shopping
Fruits and vegetables are most affordable and nutrient-rich when sourced in season. You won’t learn what’s in season by browsing produce in the supermarket. Instead, explore local farmers’ markets or join a community-supported agriculture program (CSA). CSAs consist of a group of individuals who pledge support to a farm by paying a recurring fee to receive some harvest of crops on a consistent basis. Farmlands that are supported by the community in this way put growers and consumers in a mutually supportive and beneficial relationship. Emphasizing seasonal and local shopping will give you access to fresh produce often at lower prices due to reduced transportation costs. Another win-win for economic and environmental sustainability!

3. Choose Whole Foods Over Processed
While processed foods generally have a lower price at first glance, there are plenty of whole foods that are worth the investment. Ingredients such as grains, beans, and lentils are not only healthier but more cost-effective than processed foods. These staples, purchasable in bulk, serve as the foundation for multiple meals, stretching your dollar further than the processed foods that initially appear cheaper.

4. Smart Selection of Frozen and Canned Goods
One of the best ways to save money at the store is by buying your fruits and vegetables frozen or canned. Although these alternatives may not look as appealing, they offer longer shelf life and year-round availability at a lower cost than their fresh counterparts. It is especially important to pay attention to the labels of canned goods. Opt for products without added sugars or salts to maintain the nutritional integrity of the good.

5. Explore Plant-Based Proteins
Beans, lentils and tofu are great economical substitutes for meat. These products are rich in protein and just as versatile in recipes as your traditional meat or poultry. They provide an excellent way to enrich your diet while easing the financial burden of buying high quality meat. Reducing meat consumption can drastically drop your grocery bills and give you an excuse to explore new flavors! This choice is yet another that benefits you, your budget, and the environment!

6. Bulk Buying Benefits
Buying in bulk is one of the most well-known and effective ways to shop on a budget. Purchasing non-perishables such as rice and nuts in bulk can lead to significant savings in the long term. The key to maintaining the freshness of these products and extending their use is proper storage. Pay close attention to guidance labels on the packaging of these goods to ensure you can get the most out of them.

7. Mastery of Unit Pricing
Basing your purchases on the well-displayed and highly emphasized overall pricing on items can sometimes cause you to miss out on the best deals! To make the most of your budget, take a closer look at the smaller price below the item and keep an eye on the unit prices. Comparing prices per ounce or per pound can reveal whether bigger or smaller packages offer the best value, guiding you to make the more cost-effective choice.

8. Reduce Junk Food Spending
Although junk food items are some of the least expensive ones in the grocery store, they still take a hit to your budget. Despite their attractive low costs and advertising, these foods are not nutritious and leave you feeling less full as a result. Instead of spending money on junk food, invest in nutrient-dense food that provides better value for both your body and your budget.

9. Leverage Store Brands and Discounts
Store brand items, memberships, and discounts are some of the best ways to save on groceries in the long run. While they aren’t the first thing we would reach for, store brands are typically cheaper than national brands and can be very similar in quality. In addition, signing up for free loyalty programs is definitely worth the few minutes it takes at the register. By racking up points and receiving special discounts, you can save a lot of money. All of those small amounts under “Your Savings” really do add up over time.

10. Home Cooking
While dining out is wonderfully convenient, it certainly comes at a cost. Cooking at home helps to save money and gives you full control over what you're putting into your body. Although it can be a pretty time-intensive activity, batch cooking and meal prepping economize your time so that on busier nights of the week all you have to do is open up your container and enjoy. Home cooking can become an enjoyable hobby that gives you the peace of mind of knowing exactly what you’re going to eat and how its ingredients are going to fuel your body.

11. Avoid Shopping When Hungry
This last tip is no joke. Never shop hungry. When I used to go grocery shopping with my mom, she would tell me this and I would laugh. Now I know that this was not a myth! Eating a meal or snack before heading out to shop can help you adhere to your shopping list and avoid unnecessary purchases. While it’s a great idea to keep an eye peeled for new and interesting products to experiment with, purchasing them impulsively usually ends up in an increased grocery bill and a large sum of food waste.

With some preparation, planning, and smart shopping, eating healthily on a budget is completely attainable. In the same way that all the small hidden costs of delivery fees and online ordering can make convenient dining more costly, each small cost-conscious decision at the grocery store can lead to significant savings. Eating cheaper, low-quality foods can lead to serious health conditions later on which cost money to care for. Even if you do end up spending a little bit more on certain items in the store now to ensure they are high quality, view it as an investment in your future health. Stay committed to your goals, embrace these strategies in the store, and enjoy the journey of nutritious living concerning your budget constraints.

If you would like more personalized advice on how to stay committed to your health goals in your unique conditions, feel free to reach out to me! I would love to help you out as both a wellness coach and accountability partner. To learn more about my qualifications and book a time to meet with me, check out my bio below:
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Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here. 

Additional Resources 
One recurring theme throughout this blog was the way that eating on a budget is not only economically sustainable but oftentimes environmentally sustainable too. If you’re interested in learning about eating more sustainably, check out our previous blog here. 

Another interesting tip for eating on a budget is to eat food that would otherwise go to waste. I recently discovered a platform, Too Good To Go, on which local restaurants can either post specific food items or mystery bags of goods that will go to waste for people to purchase and pick up. These items are still fresh and high quality but offered at a much lower price as restaurants approach their closing time. Once again, an opportunity to save money and save food! See if this resource is available near you at this link.
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Disclaimer: This blog post aims to provide a comprehensive overview of the benefits of exercise for individuals with ADHD and practical tips for incorporating physical activity into their lives. Remember, it's important to consult with a healthcare provider before starting any new exercise regimen.