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9 Smart Ways to Eat Healthy on a Budget – Efe Dickson

Due to the high cost of nutrient-dense food, it may be difficult to maintain a balanced diet that includes fruits and vegetables when you are on a tight budget.

True, the price difference between organic and conventional fruits might be as large as a few dollars per pound. And if you compare a shopping cart full of boxes of macaroni and cheese, ground beef, and cookies to one full of fresh vegetables, chicken, and fish, the latter is likely to be less expensive.

The real kicker is that there are various ways to eat whole foods while conserving money. In actuality, the following tips may help you eat healthier on a budget.

  1. Make a healthy meal plan

Planning ahead is vital if you want to save money at the grocery store.

Choose a day each week and schedule your food preparation for the next week on that day. Make a grocery list of all the ingredients you’ll need to create those meals after that.

Check what you have on hand in your refrigerator and cabinets as well. Those that can be used can be kept in the back, or you can structure your meals around foods that need to be eaten right away.

Only set aside money for purchases you know you’ll make. You won’t have to discard many of the items you purchase but don’t use thanks to this.

  1. Cooking at home

It may be less expensive to cook at home than to eat out. In most cases, feeding a family of four costs the same as dining out for one or two individuals.

Instead of deciding to eat out at the last minute, make it a habit to prepare meals at home.

While some individuals prefer to prepare food for the entire week on the weekends, others only prepare one meal every day.

You also have the advantage of knowing exactly what components are in your food when you prepare it for yourself.

  1. Keep to your shopping list

Once you’ve created a grocery list and scheduled your meals, follow it.

Generally speaking, start by browsing the perimeter (the store’s exterior boundaries). Since whole foods are frequently shown here, there is a higher chance that you will put them in your basket first.

The middle of the store is typically used to keep the highly processed items. You should look up or down instead of straight ahead if you find yourself in one of these lanes.

The center of the store is often where the more processed goods are kept. Rather than looking straight ahead if you find yourself in one of these lanes, glance up or down.

Additionally, a grocery list app is available for download.

  1. Avoid shopping while you’re hungry

When you shop while you’re hungry, you’re more likely to deviate from your list and make a spur-of-the-moment purchase.

You could frequently seek out processed meals when you’re hungry, even if they offer fewer healthy nutrients than whole foods. Additionally, since these are typically not on your list, they are also bad for your spending plan.

To avoid being hungry when you arrive at the shop, try to eat some fruit, yoghurt, or another healthy snack before you go.

  1. Make a lot of food and eat the leftovers

Large dinners may be prepared ahead of time to potentially save time and money.

Lunches and other meals can be prepared with leftovers. They may also be added to salads, stir-fries, stews, and burritos.

Having leftovers may save you from eating out when you don’t have time to make a meal from scratch, which is wonderful if you’re on a tight budget.

To enjoy later, you may also freeze leftovers in single-portion amounts.

  1. Purchase from store brands

Almost every product is available at most retailers under generic names.

To produce food that is safe, all food makers must adhere to guidelines. Although less expensive, the generic brands could have the same quality as the other major names.

Read the ingredients list to confirm that the product you are purchasing is not inferior to the national brand or has any hidden allergies or additional substances.

  1. Buy organic food

Some foods are more reasonably priced when they are less processed. For instance, canned beans are less expensive than refried ones, and a block of cheese is less expensive than shredded cheese.

Additionally, whole grains like brown rice and oats cost less per serving than the majority of processed cereals.

You may save money overall by purchasing fewer processed goods, which are frequently marketed in larger amounts and provide more servings per package.

  1. Stock up on sales

Stock up while they’re on sale if you have favorite goods or essentials that you use regularly.

If you know you’ll utilize the product, it makes sense to buy it now rather than wait to save a little cash.

Make sure it won’t expire in the interim and that it will last for a while. If you buy something you’ll only end up tossing away, you won’t save any money.

  1. Don’t purchase excessively processed foods.

When you calculate the price you pay for highly processed goods like soda, crackers, cookies, and premade meals, you might be shocked.

They are also quite pricey, despite the fact that they frequently lack healthy ingredients and may be rich in salt or added sugar.

You may spend more of your cash on higher-quality, whole meals that are rich in nutrients by avoiding processed foods.


Eating healthy doesn’t have to be expensive. In reality, it is possible to eat nutrient-dense meals in a variety of ways, even on a very limited budget.

Consuming nutrient-rich meals would still be beneficial in the long run, even if they were more expensive. Your health is something that is very priceless.

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