Eating Healthy Ideas for people on a Tight Budget

Eating healthy on a tight budget should not be expensive, and budgeting and careful planning can help save money and enjoy a balanced menu at the same time.

High-Nutrient Foods

Choose nutrient-dense foods that are healthy and low in cost. Such foods are, for example, legumes, garlic, potatoes, eggs, lentils, and brown rice. Brown rice costs about $2 per kg and is packed with minerals and vitamins such as manganese, copper, zinc, magnesium, and iron. Eggs are also inexpensive and contain healthy protein and essential vitamins such as vitamin E, D, C, and A. Potatoes cost about $0.50 per kg which makes them a cheap source of a host of nutrients, including potassium, iron, fiber, and vitamin C. You can always combine high-nutrient, low-cost foods to prepare a healthy meal. Examples are lentil stew, black beans and rice, rice with vegetables, and scrambled eggs and toast.

There are plenty of cheap fruits and vegetables to include in your menu. The list includes carrots, sweet potatoes, cabbage, oranges, apples, bananas, and dark-green leafy vegetables.

Planning Meals

It is important to plan your meals to include inexpensive staples and eat healthy. Look for cheap meals and plan your menu for the next week or month. You can even make a list of cheap meals that cost about a dollar or so per serving. Include ideas for lunch, dinner, breakfast, and snacks. This is also a good way to create a grocery list and avoid buying items that you don’t need. You may also divide your grocery list into two categories – essential and optional. Buy essential items first and then decide if you can afford to buy optional items or will go over budget.

Items to Stockpile

Building a stock of staples is also a good way to save money on a tight budget. Of course, how much you need depends on where you live, i.e. whether there are plenty of grocery stores close to your home or you live in a rural area or isolated community. It also depends on whether you have a large family or live alone. When stockpiling, think of whether you have enough storage space. Examples of grocery items to stockpile include things like frozen and canned vegetables, rice, beans, nuts and trail mix, oatmeal, and pasta. Herbs and spices, seasonings, and condiments also have a long shelf life. Other items to include in your stockpile are yeast, flour, cereal, and peanut butter. Some foods can be expensive, and it pays to shop around and stockpile whenever you find a good deal.

Preparing large meals is also a good way to save money. You can always use the leftovers to prepare other meals. If you have pasta, for example, you can make pasta stir fry, spaghetti frittata, curried noodle patties, or crisp-fried pasta with tomatoes, goat cheese, and eggs.

Coupons, Discounts, and Price Matching

Using coupons is one way to buy healthy foods on a tight budget. Many Canadian retail stores offer printable coupons for items such as yogurt, pasta sauce, cheese, cereal. You may also ask about discounted items in the grocery stores in your area. Some stores also offer discount or loyalty cards. Finally, it pays to compare prices in different grocery stores to see which one has the lowest prices. Some chains also price match, including No Frills, Walmart, and Loblaws. Where you do your grocery shopping also depends on location. The further away from your home or work it is, the more you will spend on gas.

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