Poor eating habits contribute to numerous diseases and nearly 700,000 deaths each year in the United States. Many people think that eating right is inconvenient and expensive. Don’t let the costly acai bowls and cold pressed juices fool you. Living a balanced lifestyle with good nutrition can be simple and fit within a tight budget.

Plan ahead

One of the first steps to ease eating healthy on a tight budget is to plan and prepare meals ahead of time. Take inventory of what you have on hand in the refrigerator and pantry before making a grocery list. In fact, making that grocery list before shopping is key. It will not only help you brainstorm all the items you need, but sticking to the list can help you avoid temptations and impulse purchases. Plus, planning ahead allows you to take advantage of sales, coupons and special discounts.

Homemade versus convenience

Using convenience items like pre-chopped produce, fancy packaged snacks and bottled salad dressings may save time, but certainly costs more. Choosing to make more foods from scratch can help lower your grocery bill while improving the quality of your diet.

If the idea of making your own food staples like bread or salad dressing seems overwhelming, take it slow. Spend time practicing and perfecting one recipe before going on to another. Plan to make simpler meals on your busiest days and limit more pricey convenience items for when you know time is the tightest.

Buy in season

If you live where we do in Southern California, you know we are fortunate to have access to quality fresh produce year round. However, if you want to buy fresh sweet corn and watermelon in January, you will pay a steeper price for it. By knowing what’s in season now and buying according to availability, you can save big. Then, consider purchasing some of your favorites in large quantities while in season and freeze them so you’ll have it on hand later.

Be adventurous

If you are willing to go a bit out of your way to shop at local ethnic markets and smaller chain grocery stores, you will likely be pleasantly surprised by the money you can save. The tofu, soba noodles, mangos and avocados that you have been picking up at the fancy health food store could be half the price at the Asian or Latin market down the street. It pays to know what to buy where, which means opening your eyes to new food shopping experiences.

If you are still not convinced that you can save money eating healthy, here are some nutrient-dense whole foods that are less than a dollar per serving:

• Canned or pouch tuna is a great source of protein and brain-boosting omega-3 fatty acids, including DHA, which are particularly important for pregnant and nursing moms. A recent study published in the Nutrition Journal confirmed that canned or pouch tuna is the most affordable way to reap the benefits of fish, and since we all should be eating at least two seafood meals a week, that’s a real bang for your buck!

• Beans and lentils are rich in fiber, protein, vitamins and minerals like iron, so they can serve as a satisfying and much more affordable alternative to meat.

• Spinach is full of cancer-fighting phytonutrients and also contains a significant amount of calcium.

• Whole grains like oats and brown rice are extremely versatile and very filling due to their high fiber content. Combining whole grains with beans provides a complete source of protein with all essential amino acids.

• Canned tomatoes are an exceptional source of the antioxidant lycopene. They can be easily used in homemade sauces, stews and soups, but look for products with minimal added salt and sugar in the ingredients.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses, including the National Fisheries Institute. She can be reached at RD@halfacup.com.