Eating Right on a Budget

Getting the most nutrition for your food budget starts with a little extra planning before you shop. Here are some budget-friendly tips for eating right.

Plan what you're going to eat.
Before you head for the grocery store, plan your meals and snacks for the week. Review recipes for what ingredients are needed. Shopping with a list makes it less likely to buy extra items.

Decide how much to make.
Making a large batch by doubling a recipe will save time in the kitchen later on. Extra portions can be used for lunches or meals later in the week, or you can freeze leftovers in individual containers for future use.

Shop for foods that are in season.
Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive. Your local farmer’s market is also a great source of seasonal produce. Just remember that some fresh fruits and vegetables don’t last long. Buy small amounts at a time to avoid having to throw away spoiled produce.

Focus on nutritious, low-cost foods.
Certain foods tend to be less expensive, so you can make the most of your food dollars by finding recipes that use the following ingredients: 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.

Make your own healthy snacks.
Convenience costs money. Make your own healthy snacks by purchasing large/bulk quantities of nuts, dried fruit and whole grain pretzels or cereal to divide into small portions in air tight containers. You can also buy large tubs of low-fat yogurt or cottage cheese and divide into one-cup containers.