Eating Healthy on a Budget: 9 Ways to Prioritize Nutrition While Saving Money
Is it possible for my family to eat healthy on a budget?
The answer is YES!
Healthy eating doesn’t have to break the bank!
In fact, eating a healthy and nourishing diet can actually be less expensive than eating a diet full of pre-packaged foods and snacks.
It’s all about prioritizing whole foods (in affordable ways), and setting yourself up for success!
My Food Philosophy
If you’ve worked with me in any capacity, you know how passionate I am about letting food be our medicine. And because of that, my philosophy on food is pretty straightforward –
Focus on eating whole, nourishing foods that provide optimal nutrients for your body.
More specifically, I emphasize eating simple foods that are as close to their original form as possible, and which our ancestors have been eating for centuries.
For the most part, this includes:
Fruits and vegetables
Pasture-raised chicken
Grass-fed wild animals
Wild caught seafood
Fermented foods
Grass-fed, full-fat (raw) dairy products
Honey and bee products
This is the best way to ensure the body gets all the vitamins, minerals, and nutrients it needs to support a healthy immune system, promote digestion, and support overall wellness!
Now, it’s true, choosing high-quality ingredients can add up. So, sticking to your budget is all about being educated & strategic when it comes to grocery shopping.
The Clean 15 and Dirty Dozen
One of the greatest concerns I hear people talk about when it comes to healthy living is the price of organic food.
“Buying organic is expensive! How am I supposed to provide healthy foods for my family?”
This is such an important question.
So, here’s the thing –
Is eating 100% organic ideal? Sure.
But oftentimes, this isn’t accessible or realistic.
Instead of breaking the bank by shopping exclusively in the organic section, I tell patients to follow the Clean 15 and Dirty Dozen lists created by the Environmental Working Group (EWG).
Use this guide to determine which foods you should try to buy organic (when possible) and which foods are okay to buy non-organic.
Understanding Confusing Food Labels
Now, let’s be honest…
Food labels can be confusing!
But making informed choices about the foods you eat is essential.
Unfortunately, many items have misleading labels that may sway you to spend more money on something that is not actually a high-quality product.
To avoid this, here are some terms that will help you decipher food labels:
Organic
“Organic” refers to how agricultural products are grown and processed. Organic foods are grown without synthetic pesticides, herbicides, or fertilizers and are not genetically modified.
In the U.S., the term “organic” is regulated by the USDA (United States Department of Agriculture). Products labeled as “100% organic” must contain only organic ingredients, while products labeled as “organic” must contain at least 95% organic ingredients. Products that contain at least 70% organic ingredients can use the phrase “made with organic ingredients” on their label.
Natural
This one is tricky! The term “natural” is often used on food labels but lacks a clear definition or U.S. regulatory standard. It implies that a product is minimally processed and contains no artificial flavors, colors, or preservatives.
However, there is no official definition or certification process.
As a result, the use of the word “natural” on food labels can often be misleading. Some items labeled “natural” may still contain high amounts of added sugars, sodium, or other ingredients that are not necessarily healthy or minimally processed.
Non-GMO
“Non-GMO” refers to foods made without genetically modified organisms (GMOs). GMOs are organisms whose genetic material has been altered by genetic engineering techniques. Examples of genetically modified crops include soybeans, corn, and canola.
When you see “non-GMO” or “GMO-free” on a food label, it usually means that the product was made without GMOs. However, it’s important to note that the term “non-GMO” is not regulated by the FDA, and this claim has no legal definition or certification process. This means that some products may use this term on their label without undergoing any third-party verification. Additionally, some products use the “non-GMO” label even if the product does not contain GMO crops.
Low Fat or Low Calorie
Be cautious of health claims made on food labels such as “low fat,” “low calorie, or “high fiber.” While these claims can be helpful, it is important to read the label carefully because these can be indicators that other artificial ingredients were added. So, if it sounds too good to be true, it probably is.
9 Ways to Prioritize Nutrition While Saving Money
Eating healthy on a budget can be challenging. Still, it is possible with some planning and creativity. Here are 10 ways you can eat healthy without breaking the bank:
1. Meal Plan
Start by creating a weekly meal plan and a shopping list based on that plan. Try planning your meals around nutrient-dense, whole foods that are in season or on sale. This can help you avoid impulse purchases and reduce food waste. Plus, having a meal plan along with a bit of prep work in advance can make mealtimes fast and easy!
2. Consolidate Your Pantry
Cleaning up and consolidating items in your pantry will help you identify duplicate items, eliminate purchasing unnecessary products, and help you stay organized. Plus, this is a great way to identify the snacks your kids love and how to provide them in other ways. For example, purchase nuts and dried fruits in bulk instead of paying for an expensive snack mix.
3. Buy in Bulk
Buying in bulk can be a cost-effective, healthier option to purchase staple food items, such as whole grains, nuts, seeds, rice, beans, or oats, that are often more expensive in smaller, individual packaging.
You can also choose to buy from bulk delivery services like Azure Standard that delivers high-quality items straight to your door. This is what my husband and I use to shop for all of those food items I just listed, plus toilet paper, raw cheese, and more!
4. Eat Local
Eating local foods can be a fun and rewarding way to support your local community, while also enjoying delicious fresh foods at the peak of their ripeness. It’s also generally cheaper than foods that are shipped in! Start by taking a family trip to a local farmer's market or join a Community Supported Agriculture (CSA) program. And make sure to ask the farmers about their practices! Oftentimes small farms do not go through the expensive process of getting the "organic" label, however, they still use healthy, non-toxic practices. You can also browse your local grocery stores or restaurants for locally grown produce.
5. Eat in Season
Eating in season means consuming fruits and vegetables when they are naturally ripe and at their peak in flavor, nutrition, and affordability. Start by researching which fruits and vegetables are in season in your area and plan your meals accordingly. You can also buy what’s in season in bulk and freeze it, so you have it on-hand when it’s out of season, and therefore more expensive at the grocery store.
6. Buy Frozen
Don’t be afraid of the frozen section of your grocery store! Buying frozen fruits and vegetables can be a convenient and cost-effective way to add more fruits and vegetables to your diet. Not only are these frozen items convenient, but they’re also usually frozen soon after they’re harvested, allowing them to retain as much, if not more, nutrients as fresh produce.
7. Cut Back on Processed and Packaged Foods
While cutting back on processed and packaged foods may take some effort, the benefits to your budget and health can be significant. Trading out processed and packaged foods for whole foods can help you lower your intake of sugars, unhealthy seed oils, and sodium while lowering your cost per serving and giving you more control over the ingredients.
8. Avoid Extra Ingredients
Let’s be honest, we all buy some pre-packaged or processed foods. And there is no shame in that! But when you do select a processed or packaged food item, focus on products that contain whole-food ingredients and avoid seed oils and extra food additives, such as preservatives, food coloring, or natural flavoring.
9. Make Double
When cooking a dish for the family, like casserole or soup for example, consider making double. You can then put whatever is leftover in the freezer, so if you have a busy week ahead, you have something on hand to re-heat, rather than finding yourself in a situation where you need to splurge on take-out.
10. When In Doubt, Make Your Own
When in doubt, making food at home is always your best bet. Eating out can be expensive and often lead to consuming larger portions and less nutrient-dense foods. Cooking at home allows you to control the ingredients and portion sizes and is usually more affordable. Another tip I tell patients is to buy from U.S. Wellness Meats, which is where I get most of my bones for bone broth! This is more affordable than buying pre-made broth.
Following these tips, you can prioritize your family’s nutrition and stick to your budget without sacrificing taste or variety. And it’s important to remember that small changes can make a big difference. Start by reading food labels and choosing foods lower in added sugars, unhealthy fats, and sodium. And focus on preparing more meals at home to reduce your intake of processed and packaged foods.
Calling All Holistic Parents
It’s my mission to create healthier kids, for our generation and those to follow.
That’s why I’m gathering like-minded parents wanting to lay a solid foundation for their family’s health, to prevent chronic illness and stay out of the doctor’s office.
If this sounds like something you want in on, join my membership community, Healthy Families Collective. This membership and app is an accessible way to gain support in raising a naturally healthy child with less stress and more ease!
