Eating healthy on a tight budget has gotten harder this year.  A few years ago, food boxes were distributed mainly around Thanksgiving and Christmas.  However, many communities now have added year-round food pantries at schools, colleges, and even office breakrooms.  

And, it’s not just single mothers and the elderly that are struggling to eat healthy on a tight budget.  No matter how much money you make, you are paying more for food than you did last year.  And of course, food prices are expected to increase next year and the year after that. 

The U.S. Department of Agriculture predicts continued food price increase for:

• Dairy   
• Fresh vegetable  
• Fresh fruit  
• Cereal and bakery goods  
• Beef and veal  
• Chicken and other poultry  

So, that means that it will take a little more effort for families to enjoy healthy, tasty meals while saving money on a tight budget.  Here are some life hacks, or practical tips, for eating healthy on a tight budget.

Life Hack 1: Make Weekly Menus

Set aside a regular day and time to plan your meals for the week.  During this time, you will plan the meals and snacks that you and your family will have each week.  When you plan, you are more likely to stay within your budget.  It will also prevent impulsive spending because you will already know what you plan to eat.

To get started, plan the menu around what you already have at home.  Go through the refrigerator and the pantry and see what needs to be used up.  Menu planning may seem awkward the first time but will get easier with time.  I recommend that you type your menus and save them on the computer to use again another week. With time, you will have several menus from which to choose. Another great idea is to search online for recipes based on what’s in your pantry and refrigerator.

Life Hack 2: Make a Grocery List

Once you have your menu for the week, make a grocery list and stick with it.  Notice that I specified a grocery list rather than a shopping list. The reason is that your shopping list often includes things other than groceries such as detergent, foil paper, etc. Having a grocery list will force you to choose healthy foods and stay on your tight budget.  Most people go to the grocery store without knowing what they already have at home.   Have you ever come home from the store only to find that you already have two jars of spaghetti sauce and three cans of green beans? 

Use coupons with caution.  Coupons can save money if they are for things that you really need and use.  However, most coupons are for expensive name-brand processed foods that you may not normally use.

Life Hack 3: Shop Around and Compare Prices

I have a favorite grocery store and I’m sure that you do too.  My favorite store has excellent customer service, is bright and clean, and serves delicious samples.  However, it is one of the most expensive stores.  So, you should shop around and compare prices among grocery stores.  Don’t go to a store just because you live around the corner. 

Get to know which stores have the best prices on milk, meats, produce, fruits and vegetables, etc.  And, whatever you do, don’t shop at the corner store, gas stations, or convenience stores unless it is an emergency. 

Most grocery stores have an app, so go ahead and download the app for all the stores you go to.  I have four grocery store apps on my phone.   These stores have their sales flyer on the app as well as on their websites, which makes it easy to see what’s on sale each week and who has the best prices. Additionally, the apps allow you to select certain items to add to your grocery list.  They also have e-coupons that you can scan on your phone at the store!

Life Hack 4: Look for Sale Items and Buy One Get One Items

One of the best tips for eating healthy on a tight budget is to look for sales on foods that you use often and stock up on them.  Stores often get great deals and pass the savings on to you.  Foods like rice, pasta, dry beans, canned beans, brown rice, canned soups, and canned fruits and vegetables have a long shelf life, so stock up when they are on sale.  Large packs of meat and chicken can be divided into small packs and frozen for later use.  

Look for BOGO (buy one get one) items.  Although my favorite store is one of the most expensive stores, the prices on their BOGO items any given week can’t be beat anywhere in town.  You may not want to pay $5 for a pint of premium ice cream, but an extra one for free makes everything alright (and yummy).

Life Hack 5: Skip the Name Brands

This may be one of the hardest things to do when you’re trying to eat healthy on a tight budget. Stores carry three main brands of products: 1) name brand, 2) store brand, and 3) generic.  These brands are available on items such as canned foods, cereals, pasta, toiletries, detergent, and diapers.

Name brand products cost the most and generic ones cost the least.  Many grocery stores have their own brand, which also costs less than the name brand.  Additionally, generic and store brand products are often made by the same company that makes the name brand ones.  But, you don’t pay for the fancy boxes or the pretty bottles. 

Check the low shelves for the generic brands since stores deliberately put the expensive brand items at eye level.

Store brands and generic foods are just as nutritious as the name brand ones.  Buy a few generic products and see how you like the taste.  Can you really tell the difference between the brands of peanut butter after you put jelly on the sandwich?

Your taste buds may need to adjust to your budget.  See where you can save money without sacrificing taste. Keep one or two favorite name brand foods and buy more store brand and generic foods.  The savings will add up.

Life Hack 6: Buy in Bulk

Buying in bulk is almost always cheaper, especially if you have a large family.  If you are single or have a small family, split the large package with a friend or family member.  This will save you money and space.

Consider buying a small freezer.  Buy the family pack of chicken and meats, divide them into smaller portions, and then freeze them.  You can also freeze foods like nuts, milk, cheese, and bread.  Choose a large bag of fruit like oranges or apples instead of just buying three or four loose ones.

Life Hack 7: Skip the Organic Foods at Your Local Supermarket

This is another hard one because I buy organic foods as much as I can.  However, if you are trying to save money, you may want to reconsider this.  Many shoppers believe organic foods have more nutrients than non-organic foods, but that’s not true.  There are some benefits to buying organic foods. For example, certified organic foods are grown without artificial pesticides and fertilizers.  But they are not more “nutritious” than non-organic foods. However, they do cost more.

Instead, wash your fruits and vegetables well with water and baking soda to get rid of hidden dirt and any leftover pesticides.  Depending on the time of year, you can often get great deals on locally grown fruits and vegetables from the farmers’ markets and roadside stands. 

Life Hack 8: Shop Your Local Farmers Market

As much as possible, buy your fruits and vegetables from your local Farmers Market.  Buying from local farmers allows you to support local agriculture.  This means that the foods you purchase are grown locally or near to your home. 

Many of the local farmers grow their foods without artificial pesticides and fertilizers, which means that you often get organic foods at much lower prices than the grocery stores. And, they also taste better!

You will also get fruits and vegetables that are in season and that were picked a few hours ago.  Make sure that you arrive early before everything get picked over.  Popular items like berries, corn, greens, tomatoes, and fresh peas go quickly.

The rising cost of foods makes it challenging to eat healthy on a tight budget.  But these life hacks can help you and your family to do so.

I think you will also enjoy my post on knowing the difference between a portion and a serving size and going a day a week without meat.

Now, It’s Your Turn

We look forward to hearing your tips for eating healthy on a low budget in the comment section of this blog.

I think that you will enjoy these posts on how to refocus your weight loss goal and make you more productive and why learning to eat slowly is a must for losing weight.

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