Healthy Eating on a Budget

The food we eat is one of the biggest contributing factors to our health. However, for many people, healthy eating is easier said than done. Distance from a grocery store, access to transportation, and, of course, money, all impact how easy it is for a person to eat well. Time is also a factor. Healthy eating is even harder for people working full- or part-time, or caring for kids, while also facing a tight budget.

But healthy eating is too important to be overlooked. According to the CDC, a healthy diet can help prevent both major and minor illnesses. It’s especially important that children, whose bodies are still developing, get enough of the right foods to grow strong and healthy.

Here are six simple tips to help families eat more healthfully, even on a budget.

1. Base meals around bulk whole grains.

Brown rice, oatmeal, and whole wheat pasta are cheap, filling, and keep almost indefinitely when stored correctly. Brown rice and whole wheat foods also have more fiber than their white counterparts. According to the Mayo Clinic, whole grains can help manage weight, cholesterol, and blood pressure. They’re the perfect base for a healthy meal!

2. Choose beans for protein.

It is true that, pound for pound, most beans fall behind meat when it comes to protein percentages. But beans are better on a budget. First, they tend to be significantly cheaper. Second, canned and dried beans can be stored for much longer. They won’t go bad after a week (or month) and lead to food waste – we can’t say the same for those chicken thighs.

3. Don’t stress about frozen vs. fresh.

The difference in nutritional value between fresh fruits and vegetables and frozen or canned ones is negligible. If you have a freezer, stocking up on frozen produce is a great way to ensure you always have healthy ingredients on hand. Canned produce requires even less in the way of storage.

NOTE: One plus of fresh produce is that it is more likely to go on clearance – usually because stores want to sell it before it spoils. If you find fresh produce at a cheaper price, buying it and freezing it yourself is a great option.

4. Switch things up with spices.

Healthy eating doesn’t need to be mean bland or boring. Adding spices is a great way to create tasty, mouthwatering dishes that don’t rely on fat or salt for flavor. Using different spices and flavor combos can also help keep the meals from feeling repetitive. Many dried spices are relatively cheap, and some, like turmeric and cinnamon, may also offer additional health benefits.

5. Focus on ingredients, not recipes.

Instead of shopping for specific ingredients for a recipe, look for recipes that require ingredients you already have. You may also be able to modify recipes to fit what’s in your fridge or pantry. For example, a recipe for steak tacos could be converted into black bean and rice burrito bowls. Using the same spices, but swapping frozen, pre-chopped vegetables for fresh, and using cheaper, more filling options for the protein and carbs, you’ll get a filling, tasty and healthy meal.

6. Start with small, manageable changes.

Trying to balance health with a budget can be frustrating. There may be days when fast food is all that’s available, due to time or financial constraints, and that is okay. You can still make small changes to improve the nutritional value of even fast food. A frozen pizza with bell peppers and mushrooms may not have many vegetables, but it still has more vegetables than a cheese pizza!

Most people, regardless of their situation, struggle with healthy eating from time to time. At Feed the Children, we’re committed to making sure that kids have the chance to make healthy choices. Our programs support food, education, clean water and hygiene, in the US and around the world.

“Through our programs here at home and around the world, we are providing children and families with the vital resources they need to build stronger, healthier futures,” said Emily Callahan, Feed the Children President and CEO.

No matter your budget or your time commitments, we hope these tips will help you on your healthy eating journey!