Being a Nutritionist for 12 years, I know how much food can directly impact your mood. Our food choices matter, especially under stress.
We don’t want to add to that stress by any means. This is why I’ve compiled a list of five ways to eat healthy on a budget. While eating healthy may be seen overwhelming due to its costs, these tips can empower you to make food choices that will leave you feeling your best, emotionally, physically, and financially.
5 Ways to Eat Healthy on a Budget
1. Plan your meals
Meal planning is a smart way to cut down expenses and eliminate food waste. Win-win! Planning at the beginning of the week or before you go to the grocery store is a great first step to take when meal planning. Schedule out your week and from there by writing out meals to make. From your list, you can create a grocery list with all the appropriate foods and ingredients you will need for the week. Working backward will allow you to be prepared before getting into the grocery store. On the next page, you will find a Weekly Meal Plan template that you can use when next planning your meals.
Download NAO Wellness’s Weekly Meal Planner here!
2. Know the Clean 15 and Dirty Dozen
While buying organic food can reduce your exposure to toxic pesticides due to modern farming, it can sometimes break the bank. Using Environmental Working Ground (EWG) ‘Clean 15 & Dirty Dozen’ that’s updated each year, is a tool to use when making your way through the produce section. The ‘Dirty Dozen’ is a list of produce items that have the most pesticide residues (listed in order of highest toxic residues detected after cleaned and prepped to eat) and items that I would recommend you to buy organic. On the other hand, ‘Clean Fifteen’ identifies the non-organic items least likely to be contaminated.
You can always find the most updated list here.
3. Grow your own
Try harvesting your own herbs to add flavor to simple meals. Herbs can reach up to $5 per plastic container at the store so making your own at home can save you money and aspire to a new hobby.
4. Buy in bulk
Many health food stores offer a bulk section where you can buy organic and healthier foods cheaper than their packaged counterparts. If you have the space to store them, shopping in bulk can save you a lot in the long run. What to buy in bulk: whole grains, brown rice, pasta, oats, meat, coconut oil and olive oil, honey, frozen vegetables, nuts, and seeds.
5. Cook mostly at home
Cooking at home doesn’t have to be boring. Recreate meals from your go-to restaurants at home and discover how much you can save. One of the best parts about cooking at home is that you can choose healthier ingredients or make alterations based on your wants and food sensitivities.
