How often do you hear people say, “I want to eat healthy, but it is just too expensive.” My usual response to this is “It can be, but it doesn’t have to be!”

But then how can you save some money and eat healthy? Below are a few tips to help you shop and eat healthy on a budget!

What exactly does it mean to ‘eat healthy’? Is it about organic food, local food, unprocessed food or something else?

I think it is safe to say that eating healthy means  striving to reach your daily serving recommendations of fruits, vegetables, lean proteins, whole grains and dairy while limiting high fat and high sugar foods.

There are many misconceptions surrounding eating healthy, some of those include needing to eat organic, only being able to eat fresh fruits and vegetables because frozen/canned are not healthy, and finally it doesn’t fit into a tight budget. All of these statements are false!

You don’t have to eat fresh fruits and vegetables only; in fact many frozen fruits/vegetables are just as nutritious as their fresh counterparts. Studies have shown that organic produce and conventional produce have little nutritional difference and therefore are pretty much the same from a nutrient perspective.

Making smart shopping decisions will help keep you on a budget. There are many healthy beverages out there such as specialty juices or protein shakes. While these may be good for you, they are also expensive and can take up a large portion of your grocery budget. Protein and energy bars also tend to be expensive. Instead try getting your protein from lean meats, beans, nuts, etc, or make your own protein/granola bars at home.

Plan
Establish a food budget that works for you.

When it comes to planning, it can be easier than you think. Take out a piece of paper and write out all your meals for the week. I do breakfast, lunch, dinner and snacks on my menu. You could use a template from online if you find that helpful or just use a piece of notebook paper. Think how you can use your left overs for lunch the next day or turning them into another meal for dinner the next night. Some people like to plan on cooking a large amount of an entrée item, more than they need, and eat it throughout the week.

• Now make your grocery list based off of your menu you just created! Try putting your list in the order that you walk around the store such as fruits and vegetables together, meat/dairy, dry/canned goods etc.
• Lastly, make sure to look for sales or choose grocery stores with the best pricing. In Oregon we have a lot of WinCo grocery stores and other low-cost stores which tend to have cheaper options. If that is not available or convenient, watch the sale ads to see if a store near you has items on your list on sale!

Purchase
It’s time to go to the grocery store! Here are some shopping tips

• Stick to the grocery list and stay out of the isles that don’t contain items on your list.
• Buy the store brands, most times they are cheaper.
• Find and compare unit prices listed on the shelf price tag to make sure you are getting the best price.
• Purchase items in bulk, often times they are cheaper, but check the unit price to make sure.
• Choose fresh produce when you can/want to, but also look for canned/frozen vegetables. They are usually cheaper. Frozen fruit is great as well and has much less trim waste that costs you more when you buy fresh Make sure if you buy canned fruit it is canned it water not syrup.
• Consider what’s in season.  When in season, produce is cheaper, taste better and is more nutritious.
• Some types of produce are cheaper than others.  Apples, oranges, bananas, potatoes, cabbage, carrots, and lettuce are all fairly low cost. Try loading up on more of those and less of the more expensive produce items.
• Anything with pre-prep done by someone else is more expensive and is often higher in salt, fat and lower in nutrients.  Pre-cut fruits, vegetables, individual cups of yogurt and instant rice/cereal are convenient but usually cost more than those that require a bit more prep time.
• Buy food in bigger units, but divide it up and freeze it in the amounts you use.

On the shelf tag you will see the total price and a unit price (the smaller number) this will give you the price per ounce or an each price generally. You can use this to compare products and get the best deal. This cereal may be cheaper in bulk or in the store brand.

Prepare
Now it’s time to unload the grocery’s and prep up food for the week!

• Try picking one day a week to be your grocery/prep day. Wash and chop up your vegetables/fruits for the week so they are easy to grab. Some of your meal items can even be prepared in advance so all you need to do is heat and go!
• Double up on recipes you really enjoy and freeze in meal-sized containers. Soups, casseroles, lasagnas, and burritos are great frozen and reheated.
• Try a few meatless meals a week and instead have meals with beans, peas, lentils and rice!
• Incorporate your left overs into a meal the next day or use for your lunch.

Making some small changes to the way you shop can help you continue to eat healthy within your budget. There are also some great recipe sites that offer healthy meals on a budget check out some of them for ideas/inspiration when planning your menu.

• Cookinglight.com
• 20 Healthy Dinner Recipes Under $3
• FoodHero.org