Eating Healthy on a Budget

Eating healthy can seem like an impossible task nowadays. However, it may be easier than you think. Listed below are some tips to keep your health on track and your wallet happy. 

What is “healthy eating”?
Healthy eating can look different for everyone based on dietary needs and health conditions. The U.S. Department of Health and Human Services defines “eating healthy” as a “healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).” It is especially important for patients with kidney diseases or on dialysis to consult with their healthcare providers and dieticians when considering changes in diet.

Tips:

1. Buy frozen fruits and vegetables. Frozen fruits and vegetables are usually flash frozen after harvesting, so more nutrients are locked in. They are also often cheaper than fresh produce and may go on sale or have deals like Buy One/Get One (BOGO) free or half off.
   
2. Buy fruits and vegetables that are in season. These are more easily accessible, therefore reducing their cost. If you need a guide to seasonal produce, you can find some here:
   
   1. Seasonal Food Guide
      
   2. FDACS: Crops in Season
      
3. Use coupons! Most stores have weekly or monthly ads that include sales or coupons. Use this to plan your weekly meals.
   
4. Make a weekly menu. By making a weekly menu, it is easier to buy only the items needed for meals. This can reduce the stress of deciding meals and impromptu trips to the grocery store.
   
5. Shop with a list and stick to it. By sticking to a list based on the menu planned out, there is less of a chance of buying unnecessary items.
   
6. Meal prep ahead of time. Having meals prepared ahead of time can make you less likely to eat out due to forgetting to set out items for dinner or getting to meals late.
   
7. Buy items that can be used in multiple dishes. Buying specialty items for specific recipes can lead to food waste.
   
8. Buy store brands. Store brands often offer the same or similar items at a lower cost. 
   
9. Shop at wholesale stores like Costco, Bj’s, or Sam’s Club. Buying in bulk can reduce the price and last longer, thus extending your trips to the grocery store.
   

For more information on healthy eating, we have provided some resources below. Please contact your healthcare provider(s) before changing your diet or health habits should you have any conditions that require dietary restrictions. 
Health.gov
World Health Organization
CDC

Eating healthy doesn’t have to be scary or a chore. Let us know what works best for you! As always, stay safe and healthy!

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