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Healthy Eating on a Budget

Posted by Robert Post, Associate Executive Director, USDA Center for Nutrition Policy and Promotion in Food and Nutrition
Mar 28, 2013

Is eating healthy too expensive? It doesn’t have to be if you are willing to follow three simple reminders -- Plan, Compare and Prepare.   If you follow these, you and your family can save money and eat healthier.

USDA’s includes information to help consumers like you get started toward a healthier lifestyle that can fit just about anyone’s budget.  The tips and resources available can make it easier to control what you eat and how much you spend.

Consider these tips to get you started:

  • Plan
    Before you go shopping, take 15-20 minutes each week to plan your meals and make a grocery list of what and how much to buy.  Consider breakfast, lunch, dinner and snacks for the week.  Easy to fix recipes are available online.  Include foods and beverages from the five food groups so you can get the nutrients you need.  Read the Nutrition Facts label on the packaging, and go easy on foods with added sugars, saturated fats, and sodium.  Consider meals like soups, salads, stews, or even stir-fries to “stretch” expensive items into more portions.
  • Compare
    Check the local paper or search online for coupons, sales and specials.  Use store loyalty cards and always bring your grocery list. For double savings, use manufacturer coupons during a store sale.  Take time to compare unit prices listed on shelves to ensure you are getting the best price. Try to do your grocery shopping when you are not hungry and not too rushed. This will help you avoid impulse buying and convenience foods which will increase your food bill.
  • Prepare
    Cut up fresh fruits and vegetables for quick snacks.  Prepare meals that can be done in advance.  Double up your recipes and freeze the leftovers for meals later in the week. For example, last night’s roasted chicken can easily become chicken salad or a chicken quesadilla later in the week.

Eating healthier and spending less is a breeze if you follow these tips to Plan before you shop, Compare options to find the best price, and Prepare meals that stay within your budget. Check out this press release for more information about how the Department of Agriculture (USDA) is working to help Americans eat healthier on a budget. For more helpful tips, check out our new 10 tips sheet: Eating better on a budget: 10 tips to help you stretch your food dollars.

Category/Topic: Food and Nutrition