Eating healthy on a budget

Eating healthy on a budget may seem challenging, but, with some planning and creativity, it is possible. Of course, in order to save money at the supermarket, you need to do more than just look for the lowest prices. Try not to go food shopping when you are hungry, as it can be harder for some people to avoid buying things you don’t need. Another common money-waster is over-purchasing perishables, like fresh produce. And, as we say, shop the outer edges of the market where the real food is located! Read on for some helpful tips for eating healthy on a budget.

Compare similar products

At the grocery store, there are a lot of different foods to choose from, which can make it challenging to find the most nutritious and cost-effective options. Comparing similar products by assessing their nutritional value and cost per serving can be helpful when trying to choose budget-friendly healthy foods.

Check the unit price

Some grocery items may have a lower retail price (total cost) but a higher unit price. The unit price identifies the cost per serving or weight, such as cost per pound or ounce. A lower unit price indicates a better value, even if the retail price is higher than comparable products. For example, food sold in single-serving packaging often has a higher unit price than the full-size version. Buying a full-size product and creating individual portions at home is one way to save money. If the unit price isn’t listed, it can be calculated with the following equation: Unit price = Total price/Total size.

Buying foods in larger package sizes, i.e., “in bulk” or family size, is often the way to get the lowest unit price. Save money by buying regularly eaten non-perishable items (e.g., rice, pasta) and freezable items (e.g., meat, frozen vegetables) in bulk.

Read the Nutrition Facts label

Not all similar products at the grocery store have similar ingredients. Checking the nutrition facts label is another tool for healthy eating on a budget. The Nutrition Facts label is a convenient tool that can be used to assess calories, nutrients, and serving sizes of various foods. Try to avoid processed foods and consider food choices with less saturated fat, sodium, and added sugars.

Purchase in-season produce

When fresh fruits and vegetables are in season, there is more supply available, resulting in lower prices. Fruits and vegetables that aren’t currently in season can typically be found cheaper in canned or frozen instead of fresh. Certain fresh produce is usually low-cost at any time throughout the year including:

• Apples
• Bananas
• Carrots
• Green peppers
• Lettuce
• Oranges

Be mindful of how much produce you will eat throughout the week so that you can buy appropriately.

Get even more tips from the Harvard T.H. Chan School of Public Health here.

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