Guest Post: Eating Healthy On A Budget

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Guest Post By Niki of Donna Reed Syndrome.

Let’s face it. Eating healthy can be expensive. Fresh fruits and vegetables simply cost more than a brick of ramen noodles. We’ve been taught to shop the periphery of the grocery store to find the most nutrient dense foods but most of our coupons are for products down the aisles. Are we destined to blow our monetary budget if we are determined to stick to our caloric budget? The answer is No! You can eat healthy and on a budget with a little extra planning.

Now, I know I don’t have to write about the money saving power of couponing or stockpiling on sale items to this group of Thrifty Mama readers; therefore, I am going to focus this post on other simple things you can do to help you eat healthy on a budget.

• Menu Planning- You’ve heard it before “Failure to Plan = Planning to Fail”. This is certainly true when it comes to attempting to save money and eat healthy without having a game plan for your meals. One reason lack of meal planning is so expensive is that you put yourself in the “What’s for dinner?” predicament where you have to decide to a.) Run to the grocery store to pick up necessary ingredients once you decide what to prepare, thus subjecting yourself to potential impulse buys or b.) Decide it’s not worth the trip to the grocery store and opt for eating out, which can easily cost you double what the same meal might cost at home. Not only did that restaurant meal cost you double, it also packed in at least double the fat, calories, sodium, etc. of what you could have had at home. Plus, when you plan out your meals, you are better able to ensure balanced nutrition throughout your day. For example, if you knew you were having spaghetti for dinner tonight, you might decide to have a lighter starch meal for lunch.
• Shop from a Grocery List- A list helps prevent impulse buys. Discipline yourself to stick to your list and it will enable you to avoid unnecessary aisles. You will confidently avoid walking by the cookies that subject you to all the monetary and caloric temptations, by glancing down at your list and seeing there is nothing you need down that aisle.
• NEVER GO HUNGRY- It is impossible to focus on the produce when your stomach is growling. Your tummy will lead you down the chip and dip aisle before your brain can redirect you back to the fruits and vegetables. I am often horrified at my final grocery bill when I have shopped hungry. And, after being surrounded by food for over an hour, I am usually tearing into bags or boxes on my way home from the store without so much as a glance at the nutrition information or recommended serving size. Best case scenario: Shop right after a meal or snack.
• Beware of Bargains- Sometimes it’s best to walk right past that sale item if it is not the best choice for you or your family’s health.I know it can be very difficult to pass up a deal, or even FREE food, but I often feel better when I remind myself I am saving on future health care costs by choosing to fill my basket with slightly more expensive good nutrition, rather than cheap junk.
• Leave the Kids at Home-I know this is not always possible to do. But I find when I don’t have my kids with me at the grocery store, I have more time and focus to comparison shop for both price and nutrition. Plus, when I do bring my boys with me, I notice I end up with a lot of Playhouse Disney characters in my basket, and that usually equals Sugar!
• Store Appropriately- Food waste can be a big budget buster. Unfortunately, it is usually the fresh fruits and vegetables that end up in the trash, while the Spaghetti-Os could sit in your pantry for years. To help ensure your fruits and vegetables get eaten take, some extra steps to make sure they are just as convenient to grab as your other snack choices. For example, wash and divide your fruits into proportioned snack bags as soon as you get home from the grocery store. Another idea is to serve a relish tray of your family’s favorite raw vegetables as an appetizer while dinner is being prepared

These are just a few small things you can do, even without coupons, to help ensure good nutrition at the grocery store without sacrificing your budget.

Niki is a Registered Dietitian who recently started a blog that pokes fun at her quest to become the perfect mom, wife, house keeper, nutritionist etc.  Check out Mealtime Mondays at Donna Reed Syndrome for great menu ideas, and watch as she prepares a weeks’ worth of meals in under 1.5 hours.

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From The Thrifty Mama: I would just like to add that you can save on the healthy foods by stocking up at the lowest price.  If you can find a store that does mark downs, you can get some amazing deals on fruits, vegetables and organics.  Because I stock up a lot when I find mark downs, I utilize my freezer to keep items good for a longer period of time.  Buying local is another way to save money, and it also helps support local farmers.  Check out Local Harvest to find farmers and farmers’ markets near you.

What are some ways that you continue to eat healthy while staying on budget?