Healthy Eating on a Budget
I often hear, “I can’t afford to eat healthy” or “I want to eat better, but it’s just too expensive.” Well, I’m going to bust that myth wide open! You don’t have to shop in a fancy health food store or spend hundreds of dollars to eat well. It is absolutely possible to lead a healthy lifestyle and not break the bank - the key is to strategize.
Think about the amount of money you usually spend on restaurants, packaged foods, on-the-go meals, drinks, and impulse purchases. We don’t realize how quickly everything adds up – and that can be money that goes towards your grocery bill. I started to make my own coffee in the mornings this past year and it’s crazy to see how much money I’ve saved.
When you strategize, create a plan, and begin to cook with simple, whole fresh foods, you can really stretch your budget. These ten grocery shopping tips and tricks will help you to eat healthier and spend less. And who doesn’t want that?
Check what’s already in your kitchen– Before shopping, see what’s currently in your fridge and pantry. Buy items that will go well with those ingredients to make meals for the week. Be sure to check all of the shelves, so you don’t buy something you already have.
Create a list – A shopping list is essential for budgeting, and it helps you stay on track. Take a few minutes to make a general meal plan for breakfasts, lunches, and dinners, and write down the ingredients you need for the week. Don’t worry, you don’t need to plan out every single meal – just have a general idea of a few recipes and essentials. A list will also help you to avoid buying unnecessary items or to give in to enticing impulse purchases.
Shop at discount grocery stores – Look for cheaper sources of fresh, whole foods in your neighborhood. One of my absolute favorites is Trader Joe’s where they buy directly from suppliers, buy in volume, and pass on the savings to you! They also have a large organic produce selection at lower prices than other retail chains . Every time I leave the store, I am still in awe of the amount of quality items I get for the amount I’ve spent (my hubby always laughs at me).
Buy staples in bulk– Shop in the bulk bin sections at your local store where they charge you by the pound. Purchase items such as nuts, seeds, whole grains (quinoa, long grain rice), legumes (beans and lentils), and dried fruits to avoid the packaging costs. If you live near a shopping club such as Costco, buy fresh or frozen produce, olive oil, canned beans, and fish in larger quantities to get more bang for the buck.
Take advantage of sales - Stock up on non-perishable goods and freeze perishable items. This will help you save money and time because you won’t have to buy those items again for a while. Be sure to use all of the perishable items before they spoil to avoid scenarios like a massive container of slimy spinach! You can freeze portions of large bags of greens and berries to use for smoothies or remnants of other veggies to use as a base in soups. Download the Produce Storage Guide for more tips on how to store your produce to make them last longer.
Shop in season and locally– In-season produce is cheaper and fresher because it’s more accessible. Take a trip to your local farmer’s market. You will save money and support local businesses, AND you will purchase more flavorful fruits and veggies. Pick up a strawberry or tomato, and I guarantee you will be surprised by the difference! Some of my favorite farmer’s markets that are now open in the Orlando area are: Winter Park , Winter Garden, and Maitland.
Buy frozen – Stock your freezer with frozen fruits and vegetables. Frozen berries are my favorite for smoothies, and I always keep a bag of frozen peas around for my favorite creamy spring soup!
Stock up on pantry vegetables - Onions, shallots, garlic, ginger, potatoes, and hard winter squashes have a longer shelf-life than other vegetables. Try them roasted—so sweet and yummy—or add to soups and stews. They add a flavorful base for any cooked dish. Check out a super simple roasted sweet potato side dish.
Skip the garnishes and specialty items – You don’t need the added toppings and fancy extras. They are usually just recommendations and can get expensive, so don’t make them your priority. You can still make a dish taste just as delicious with simple seasonings such as sea salt, pepper, and garlic!
Take advantage of online wholesale pricing –Thrive Market is one of my favorite websites to purchase high quality, healthy kitchen staples at wholesale pricing—for example nut butters, oils, and condiments. It’s a membership-based website that avoids the middle person and the markups, so you save 25-50% per purchase as compared to most retail or grocery stores. Try it out and receive 25% off your first order!
And a bonus tip, do NOT go shopping when you are hungry – You may have the best intentions of following your list, but oh man, been there, and it’s an overflowing shopping cart disaster waiting to happen ;-).
When you plan ahead and strategize, you will eat better and be less wasteful. Don’t let expenses be your excuse for not eating healthy. You can take care of you AND your wallet at the same time. It’ a win-win situation! If you treat your body better now, you will save tons of money on future healthcare expenses, which can certainly add up. So why not start today?
Want to learn more about how to lead a healthier, happier, more balanced lifestyle and finally make the time for you? Let’s schedule a quick complimentary discovery call. We’ll discuss your wellness goals and what I can do to help. Accountability and support will be key as you take small, realistic daily steps on your wellness journey!
Attention Business Owners
Do you want to help your employees learn how to boost nutrition and improve their well-being and work performance? Bring my Prep and Plan Ahead for Success! Workshop to your office—offered in person or virtually. Click on this link to learn more about this workshop and other available options: https://www.progressivetrans4mation.com/workplace-wellness-workshop-series-and-yoga and let’s determine how to best serve you and your employees’ needs!