Tips for a Budget-Friendly Diet

Budget friendly healthy eating can seem like an impossible task, especially with rising food costs. Here are some tips on achieving healthy eating without breaking the bank.

BEFORE SHOPPING

• Look at what is already at home.

Check the fridge, pantry, and cabinets for items to use in meals.

• Use store circulars, coupons, sales, and specials to help plan weekly meals and snacks.

 

• ​Plan recipes with common ingredients.

​For instance, a bag of brown rice and frozen vegetables can be used to prepare a stir-fry with eggs. Leftover rice and vegetables can get added to lettuce, cheese, beans, and salsa for a taco bowl at lunch or dinner.

• Consider buying produce in season.

It is generally more abundant and often sold at a lower price.  Here is a resource for month-by-month seasonal produce.

• Make a list before shopping for an easier and faster process in the grocery store.

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• Eat before shopping to stay on track and decrease impulse buying.

DURING SHOPPING

• Look for store brands.

​Sometimes they are the exact same as name brands but cost less.

• Opt for frozen or canned fruits and vegetables.

​They have a longer shelf life which can lead to less waste. Select options stored in water or 100% juice, not syrup, and without added sugar, sauces, or salt.

• Check the unit price (found on the shelf tag next to the price of the item).

Lower unit prices indicate a lower price per serving. Unit prices use a standard measure (for example, per pound), so you can easily compare similar products that are different sizes. Here is an example. 

Make sure to check the size of the whole package to determine if you can use it before it may spoil. Purchasing by unit price can often lead to purchasing a larger amount of an item, so ask yourself: “Can I use this before the expiration date?”

• Choose whole grains.

​They tend to be inexpensive and offer a lot of nutrition for the price. Look for options like brown rice, quinoa, farro, oats, and barley.

• Use Shop Simple with MyPlate.

This is an app from the United States Department of Agriculture designed to assist in making affordable healthy choices and offers ways to prepare budget friendly foods.

Can't get the app? Check out their website for tips instead. 

REFERENCES
6 Tips for Eating Healthy on a Budget. Centers for Disease Control and Prevention. Published December 2021. Accessed October 2024.
Academy of Nutrition and Dietetics Offers Tips for Healthful Eating as Consumer Food Spending Increases. Eat Right PRO: Academy of Nutrition and Dietetics. Published November 2023. Accessed March 2024.
Arky, J. How Much Cheaper Are Store-Brand Groceries Than Name Brands? Nasdaq.com. Published 2022. Accessed March 2024. 
Cox J. Shop Healthy on a Budget. Academy of Nutrition and Dietetics. Published March 2022. Accessed March 2024. 
Smart Shopping | SNAP-Ed. New York State Office of Temporary and Disability Assistance. Published June 2015. Accessed March  2024.

By Halle Derouin, MS
MGH Dietetic Intern