A registered dietitian shares tips on how to meal plan on a budget.
We are all feeling the rising cost of living, and many caregivers are looking for ways to save money. However, budgeting for food doesn’t mean you need to compromise on nutrition. Laura McCann, a Registered Dietitian, shares practical tips on meal planning to stretch your budget effectively. Laura emphasizes simplicity and meal planning to minimize food and money waste. She advocates for fresh, local, and seasonal eating as key strategies.
How Do you Eat Healthy on a Budget? Is Eating Organic or Healthy More Expensive?
Healthy eating on a budget requires careful planning. Meal planning plays an important role in budgeting to ensure every item is utilized and consumed. It’s easy to go to the grocery store without a list, leading to impulse purchases and food going unused, which wastes money. Laura advises caregivers to plan their weekly meals using the Canada Food Guide for inspiration, incorporating fruits, vegetables, meats, and grains. Simplifying recipes can also streamline meal preparation and cut costs.
The cost of food is more expensive than ever, but this isn’t just with ‘healthy foods.’ Processed foods have also gone up in price. When people hear the term ‘organic’, they often associate it with being ‘healthy’. However, eating healthily does not always require choosing organic options. While organic produce, dairy, and meat are usually more expensive, they don’t necessarily offer more nutrients. Organic meat, eggs, and dairy are hormone-free, antibiotic-free, and pesticide-free, but come at a higher cost. Laura also reminds us that organic crackers, cereals, granola bars, and pasta can be a marketing trap, costing triple the price. Organic products do not always equate to being healthy or nutritious.
What are the Best Foods to Purchase on a Budget?
Create a meal plan with ingredients you enjoy so that you look forward to eating them. Often, non-consumption and food waste impact our budgets the most, so it’s beneficial to buy foods you will eat, can prepare into meals, or can freeze.
Shop for food items that are in season. For instance, buying berries during winter is neither cost-effective nor flavourful, whereas apples and oranges are better choices. Choose seasonal produce like peaches, watermelon, and berries in the summer. Additionally, consider purchasing frozen fruits and vegetables, which can often be more affordable.
Check your grocery store flyer and plan your meals around items that are on sale. You can also purchase items that are nearing their expiry date but are still safe to consume—just be sure to cook them promptly! Depending on the number of people you’re cooking for and your storage space, consider buying in bulk. For example, a bulk bag of apples is more cost-effective than buying individual apples. This strategy applies to meat as well; bulk trays of meat often go on sale, allowing you to freeze portions for later use. Other budget-friendly and nutritious staples include cans of lentils, legumes, rice, and no-salt-added tomatoes.
Are There Budget-Friendly Ways to Eat Healthy?
Eating healthy on a budget is entirely possible with thoughtful planning and smart shopping strategies. Here are four essential budget-friendly strategies to maintain a healthy diet while effectively saving money:
1) Prioritize Home-Cooked Meals
When possible, prioritize cooking and enjoying home-cooked meals to reduce spending on food purchased outside the home. This approach can significantly reduce food expenses as eating out can add up very quickly.
2) Plan Meals Around Sales and Discounts
Using store flyers or sale items as a guide for meal planning is very helpful. It helps with budgeting and ensures you make the most of the available discounts and offers.
3) Opt for Meat Alternatives and Whole Foods
Meat can be expensive, so consider incorporating vegetarian meals on certain days. When buying products, focus on nutrient value, as these items often keep you fuller longer. For instance, opt for fiber-dense crackers for more satisfaction. Eating whole foods that require chewing will also keep you satisfied longer. For example, a snack of fruit with nuts (peanuts) can be more filling than fruit with peanut butter, as the chewing process takes longer and helps you feel fuller.
4) Diversify Your Choice
We are creatures of habit and often buy the same things. To add variety and save money, diversify your food choices, especially those in season. Try different, inexpensive proteins to keep your meals interesting and cost-effective.
By prioritizing meal planning, using store flyers to guide your purchases, and incorporating seasonal and local produce, you can maintain a nutritious diet without breaking the bank. Remember to simplify recipes, consider vegetarian options, and focus on nutrient-dense foods to keep you fuller longer. Organic options can be beneficial but aren’t always necessary for a healthy diet.