A common complaint is that healthy eating is great but not affordable for many. I argue that it can be! It doesn’t get much cheaper than beans and rice, a nutritious, complete protein combination loaded with fiber and nutrients. Choosing brown rice rather than white is even better.
A bowl of beans and rice with some veggies. This combination makes a healthy, inexpensive meal and complete protein.
I will outline how to eat healthy on a budget.
The easiest and least expensive way is to incorporate plants. Most recipes can be revised to substitute meat with beans, chopped mushrooms, lentils, or crumbled tofu to create a meaty texture but at a lower cost. Meat is one of the most expensive items in any recipe. You don’t have to give up meat entirely, but making plant-based meals a few times a week is less costly than meals with meat.
Vegetarian tacos with beans and vegetables instead of meat. Making plant-based meals without meat saves money and is just as flavorful and nutrient-packed.
Fresh produce is preferable, but frozen options are often less expensive, and there are many canned options too. When buying canned goods, I recommend buying those with no added salt or low salt items and cans labeled BPA-free.
Canned beans and lentils, which are already cooked, are time-savers and increase the fiber content of a meal. Legumes can be added to soups, salads, chili, casseroles, dips, and desserts. Doing so significantly increases the nutrient density of meals. Dried beans are even more affordable but increase your preparation time. Planning and preparing in advance, such as soaking beans overnight and cooking a large batch to keep on hand in the fridge, readily makes this available to toss into recipes. Incorporating beans often is one of the easiest and cheapest ways to improve your diet.
A bowl of vegetarian chili. Vegetables and/or beans can be added to any soup, chili, or sauce to increase the nutrient density of meals with very little cost.
See my previous article
10 ways to use a can of beans to increase fiber in your diet (July 23, 2022)
Fresh fruit and vegetables are preferable, but frozen produce is also a great option. These, along with canned varieties, are time-savers too. Besides beans, incorporating a variety of vegetables in salads, soups, chili, casseroles, snacks, and desserts significantly increases the nutrient density of your diet. Prepping and chopping vegetables in advance for the week saves time when preparing meals. Chopped items, such as onions or bell peppers, are available frozen. Vegetarian or plant-based meals several times weekly save money. There is a wealth of vegetarian recipes online. Keeping items on hand in your pantry, fridge, and freezer makes meal prep fast and easy. Doubling a recipe to freeze half for future meals gives you one to eat now and one for later.
Several canned items of fruit and vegetables. Canned items can save time and are an option to fresh or frozen produce. Choose items that are low or no salt and look for BPA-free cans.
See articles
30 Healthy Snacks for 30 Days (6/21/23)
and
Meals with a Deal (20 meals for 4 under $20) (11/2/22)
The easiest way to decrease your grocery bill is to stop buying sugar-sweetened beverages and ultra-processed foods. These add significant cost, have no nutritional value, and are unhealthy. Meatless, plant-based meals are also more affordable than meals with meat and can be packed with protein. Purchase extra frozen, canned, and whole wheat or vegetarian dried pasta items on sale to have on hand.
Is buying organic necessary?
The short answer is no. The more detailed answer is to purchase selectively. I reserve organic purchases for berries, meat, eggs, and some dairy. For beef, I look for grass-fed, and for eggs, pasture-raised. I never buy organic produce with a thick outer layer that will be removed, such as bananas, oranges, lemons, limes, melons, or avocados. I do buy organic berries. A good resource for this is the Dirty Dozen and Clean Fifteen, which lists the items that are best to purchase organic. You can find it here:
Bottom line: Incorporating more fruit, vegetables, and legumes, whether organic or not, improves nutrition. You have to decide what works best for your budget. There are several non-organic options available (fresh, frozen, canned). Most cities also have programs that distribute fresh produce for free to underserved areas that don’t have as much available in their local grocery stores. This is a terrific way to boost fruit and vegetable intake at no cost.
There are many simple and affordable ways to eat healthy on a budget. It does not have to be complicated or expensive. Spend your money wisely on items that significantly improve the nutrient density of your diet and save your money by avoiding unhealthy purchases.
The remainder of the month will focus on concerning health trends in youth, making healthy eating vital for your child's future health.
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