Healthy Eating & Nutrition on a Budget

If you think healthy eating is impossible on a budget, here are some simple ways to change that perception. By getting organized and creative about how you eat, you can cut back on food costs while improving your diet.

The first step in this process, however, is to understand what it means to have a good diet. Here are some basic tips for healthy eating:

Eat a wide variety of foods, but keep your portions moderate.
Drink lots of water.
Eat plenty of fruits, vegetables, whole grains, and legumes.
Limit foods with high sugar and salt content.
Avoid foods high in saturated fats.

With these tips in mind, start planning. Your first step should be making time at the beginning of each week to plan meals. After you've come up with what you want to prepare during the week, make your grocery list before you shop. Having a list in hand is the best way to keep yourself focused on the healthy items you want to purchase and less inclined to pick up unhealthy impulse buys. Be sure to include healthy snacks on your list and not just what you need for meals.

If you need some help considering where to begin when shopping for healthy and inexpensive menu items, here are some simple suggestions:

Keep a variety of dried and canned beans on hand.
Buy fresh vegetables and fruit in season. They taste better and are less expensive.
Buy meat and fish on sale and freeze what you don't need right away.
Keep lots of rice and pasta in your pantry (whole grain is best).
Stock up your spice rack.
For canned goods, it pays to look for the generic and in-store brands. If you're looking for organics, this is one of the best ways to buy.
Buy in bulk, especially when it comes to non-perishables.

Once you get home with your healthy buys, here are a few hints to help:

Use less expensive cuts of meat for stews, soups and casseroles. Add beans and vegetables for a healthier meal and to stretch your ingredients.
When you cook a big meal, consider doubling the recipe. You can then freeze half for a fast, healthy meal later.
Make your own healthy version of vegetable or meat stocks by saving bones and vegetable scraps. This is an inexpensive, easy way to add flavor to many different types of dishes.

Finally, one of the simplest ways to eat healthy and stick to your budget is to limit eating out as much as you can. Also avoid prepared foods while shopping for groceries by sticking to the perimeter of the grocery store. That's where you'll find the good basics you really need, like produce, meat and dairy products. Not only are restaurant meals and prepared foods typically high in salt, sugar and fat, they also tend to be hard on your wallet.

Healthy eating on a budget may take a little more planning, but the rewards are well worth the effort. Not only will you see a difference in your waistline and your bank account, but you'll also have a chance to try new things and have a little fun.