Healthy Eating on a Budget

The number one reason I hear for not eating healthy is the cost. It's an unfortunate truth that real, whole foods can be more expensive, but cost can be minimized by following these tips.

*This post contains affiliate links. Though I may receive a small commission if you make a purchase through a link on this page, I only recommend products that I use and love*

Prioritize

"Eating healthy" can mean different things to different people. Ideally we would all aim for whole foods but beyond that, we need to decide what our priorities are. What are the things that are non-negotiable and what can we compromise on to stay in our budget. Some people want absolutely everything to be organic, and others follow the Dirty Dozen. Some won't eat any sugar, while others prioritize the avoidance of seed oils. And families with food allergies have no choice but to prioritize things like gluten free or dairy free.

Plan Ahead

Meal planning is an excellent way to reduce waste and make the most of the food you buy. For example - organic chicken is expensive, so I always buy whole chickens which are cheaper per pound, and I use every part. For my family of five, one whole chicken makes a full three meals plus broth for soup another day. On the first night we might cut the breasts out to make chicken strips, then bake the rest of the chicken in the oven. We'll have leftover chicken strips the next day for lunch and make chicken salad with the rest for dinner that night. Then I throw the bones in a pot to make broth overnight and either freeze it or make soup the next day. Planning ahead also prevents impulse buys, unnecessary trips to the store, or the need to order out at the last minute due to being unprepared.

Prepare Food from Scratch

While sometimes it may seem cheaper to pick up a frozen pizza or grab some fast food, nutritious foods are nearly always less expensive made at home. Even frozen or shelf stable "health foods" often compromise ingredients to make them affordable. While I understand the desire for convenience, the proper planning and tools can make cooking from scratch seem like less of a chore. Investing in a quality set of pans, knives (we love Cutco for both of these), and a chopping block can make the whole process, from prep to clean up, much smoother.

If time is a limiting factor in your ability to make homemade, make double batches when you can and freeze one meal for later use. When I make the popsicles above - I make a batch of 24 once every week or two. That way the kids always have a healthy, cold treat for hot summer days, without the dyes, flavors, and corn syrup of store bought.

Grow Your Own Food

If you're willing to put in a little work, gardening is a potential way to save money and control what chemicals are in and on our food. MSU Extension has some great tips here for starting a garden without spending a small fortune (the costs can add up quickly if you're not careful). Remember that gardens come in many shapes and sizes and starting small can be a wise choice.

While it may not seem like a worthwhile return of investment at first, consider the many non-financial benefits of gardening as well. Gardening is a form of exercise, a stress reliever, and gets you outside - spending time in nature and enjoying fresh air and sunshine.

Shop Local, In Season, and in Bulk

Whenever possible, do all three at once! Buy fruits and vegetables by the bushel when they're ripe and freeze or can them for later use. Not only is produce cheaper in season, but it's also more likely to be local and fresher, and therefore higher in nutrients. Find a local farmer to buy beef from in bulk, buying half a cow at once can save you hundreds on grass-fed meat. Shopping local farmer's markets allows you to save money by buying direct from the producer and gives you a chance to get to know the farmers and their growing practices. Many local farmers use organic practices even if they aren't certified organic - taking the time to find out this information can save you money on quality produce. Needless to say, if buying in bulk you may need to purchase a deep freezer, but most people will find this to be a worthwhile investment.

Stores I Love

Thrive Market is an online retailer offering many organic and allergy friendly foods and low toxin personal and household items. I've been very impressed with the quality of their store brands (which are typically more affordable than the brand names) and they also offer frequent sales and freebies.

Misfits Market offers produce and other grocery items shipped right to your door. I will occasionally utilize this company in the winter months when there is no local, in season produce. I haven't found it to be cost effective during the summer months. While they occasionally make mistakes in my orders, I am grateful for this option in our rural area, and their fantastic customer service always makes things right.

Costco - if you have a Costco in your area, consider yourself very fortunate! I drive four hours each way to get to the closest one but I find it worth it every now and then. They have an impressive variety of healthy foods in bulk. Some of my favorite items from Costco are their frozen organic fruits, goat and sheep cheeses, nuts, avocado and olive oils, canned organic tomatoes and black beans, organic peanut butter, and fresh produce.

Raise Your Budget

While it would be great to eat healthier without spending a cent more, it just might not be possible. Sometimes we need to consider our priorities and find ways to increase that budget. Consider letting go of things in your life that are costing money and not benefiting your health. Does that Netflix subscription serve you well or does it keep you sedentary on the couch for long hours binging on shows? For the same cost, you could get a couple dozen organic eggs that would fuel your body for some healthy activity.

Remember that every time you purchase a healthy food, you are making an investment in your wellness, and preventing health related costs down the road. We're all familiar with the importance of planning for our income during retirement, but shouldn't we be considering our long-term health as well?

*this content is not intended as a substitute for medical advice, diagnosis, or treatment*