Recent research suggests that more Americans are eating healthier. However, there are still a few barriers that prevent everyone from having the kind of meals that health experts would deem ideal. Many people opt for meals that might be filling but not nutritious because of what they can afford. The good news is that with a few tricks you can start eating healthier within your budget.
One area that’s often overlooked for saving money is meal planning. When you make a grocery list based on what you already have in your house and the meals you want to make for the week, it’s easier to get what’s needed.
Before making a grocery list, check what’s already in the refrigerator and cupboards. It’s a good idea to plan meals around items that have approaching expiration dates so nothing gets thrown out.
Meal planning also takes recipes into account. To cut down on your spending, make sure to get recipes that use everyday ingredients that are affordable. You should also have a plan for any leftovers so there’s no waste.
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While diet advice can vary, one constant is the recommendation to cut down on processed foods as they increase the risk of chronic illnesses. Fortunately, these types of foods can be more expensive than more whole foods, anyway.
When you’re shopping, it’s a good idea to look for unprocessed foods, including fruits and vegetables.
Whole grains are also a good staple as they have a lot of nutrients and are filling. There are also many ways to use whole grains when preparing meals.
It’s true that processed foods can be easier to prepare but that’s where your meal planning comes in. When you’re choosing whole foods, you can make larger meals so you won’t have to cook every day.
The most nutritious diets include healthy portions of fresh fruits and vegetables. That’s because they’re filled with vitamins, minerals, fiber, and other essential nutrients.
If you look for what’s in season, you won’t have to worry about climbing prices. Instead, you’ll be able to add a variety of foods to your diet. It’s also possible to come up with recipes that use what’s available to you. The only exception is when frozen or canned vegetables and fruits are available at a good price. They’re not as nutritious as the fresh options but they’re better than nothing at all. It’s also a good idea to take advantage of discounts when stores have them.
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Unless you’re vegan, some form of meat will be a part of almost all of your meals. Proteins are important because they’re used to build and maintain muscle while helping certain systems work well. That doesn’t mean you have to go for the expensive meats, though.
You can get what you need from leaner cuts as well. Chuck steak, pork top sirloin steak, whole chicken, or ground meat are great options to consider. You can save even more if you skip the meat altogether. Legumes and other non-meat proteins should have a place in your meal planning too.
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It might seem small but keeping a kitchen garden can yield great herbs and spices that you don’t need to buy elsewhere. Parsley, thyme, and basil are just a few herbs that don’t need space.
If you have a backyard, onions, tomatoes, and even potatoes can work well. If you have certain foods that you eat often, consider looking for ways that you can grow them easily.
The important thing to note about eating healthily on a budget is that every little change can make a big difference. If you can’t completely overhaul your diet all at once, simply focus on the small tweaks and build up over time. As always, make sure to consult your doctor if you have any chronic illnesses that will affect what you can eat.
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