Eating Healthy on a Budget | Tips to Save Money

By Britni Thomas, RD, LD
June 29, 2017

We often hear that eating healthy is more expensive, but it doesn’t have to be. It’s all about shopping smart and being strategic. With that in mind here are some tips that can save you money.

  • Do an inventory of what you currently have so you’re not getting doubles.groceryshopping.jpg
  • Make a list ahead of time and have a plan for each item you’re purchasing. If you don’t have a plan for the food you’re buying, it’s more likely to go to waste. Search through our recipe archives for items that sound good to you.
  • Don’t go to the grocery store hungry. Some food items might jump in your cart that you normally wouldn’t buy.
  • Buy from the bulk section for nuts, seeds, grains and even flours. It’s cheaper, plus you can buy the amount that you need so nothing goes to waste.
  • Purchase nut pieces rather than whole nuts. You can save up to $4.00/lb.
  • Buy free-range chicken legs or thighs instead of chicken breasts. Buying a whole chicken is even cheaper.
  • Buy fruit and vegetables in season.
  • Buy frozen fruits and vegetables (make sure to avoid added sauce or juice).
  • Consider purchasing part of an animal to save money. Check out the Eatwild website to find local farmers.  I purchase beef and pork from a farmer and I love having my freezer stocked.  
  • Shop locally— go to the farmer’s market or purchase a CSA (community supported agriculture). Find a local CSA that delivers to the Twin Cities.
  • Grow your own herbs. How many times have your purchased a container of fresh herbs and at least half of them go to waste?
  • Check online prices for frequently purchased items. For example I purchase my canned coconut milk by the case and have it delivered.
  • Buy in bulk with other health-minded people. Sometimes the quantities at Costco or other warehouse stores are just too much if you’re purchasing for just one or two people. Splitting the membership fee and some of the foods with a friend can save you a lot. Likewise, if you buy a dozen of anything at many local and national co-ops you get 10% off. Call ahead to order a dozen coconut milk cans and save money.

Still overwhelmed by grocery shopping? Check out the upcoming grocery store tour dates and times. A Nutritional Weight & Wellness nutritionist walks you through a common grocery store and shows you how to navigate the never-ending aisles of food products.

About the author

Britni once struggled with insomnia, acne and regular migraines that would force her to retreat to a dark room for relief. She tried several different approaches to feel better before she realized her diet was the culprit and changed her eating to a more balanced approach. As a result, her insomnia and acne are gone, and she rarely has migraines. Britni is a registered and licensed dietitian through the Minnesota Board of Nutrition and Dietetics. She received her B.S. in dietetics from the University of St. Thomas and completed her dietetic internship at the University of Iowa. She has experience in nutrition counseling, leading seminars and motivating clients of all ages to make changes.

View all posts by Britni Thomas, RD, LD

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