12 Tips for Healthy Eating

Eating wisely doesn’t have to be expensive. Here are a few tips on ways to eat well on a budget while keeping your calories and your budget in balance:

1. Plan your weekly menu of meals and snacks in advance. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions. Check to see what foods you already have, make a grocery list, and stick to it.
2. Clip coupons, and use weekly ads for the best sales. Ask about a loyalty card for extra savings at stores where you shop.
3. Do not shop when you are hungry! It’s easier to stick to your shopping list.
4. Compare store and generic brands for the best buy.
5. Take advantage of sales. Buy and cook in bulk, and freeze or use leftovers for future meals.
6. Stretch costly meals (like meat dishes) by substituting beans and adding more vegetables.
7. Read food labels (Nutrition Facts) to get the best nutrition and the most value for your money. See the “How to Read a Nutrition Facts Label” handout.
8. Buy in season, choosing fresh vegetables and fruit. Visit your local farmers’ market or shop for discounted produce, or better yet, grow your own vegetables, fruit, or herbs.
9. Stock up on canned or frozen vegetables and fruit that go on sale. This is a great alternative to fresh produce and can save money. Select fruit that is frozen, unsweetened, or canned in its own juice. Select vegetables without added salt, butter, or cream sauces.
10. Shop for beans, peas, eggs, canned tuna (packed in water), and peanut butter, which are good sources of protein and good buys.
11. Purchase whole-grain foods (pasta, bread, rice) as they are a good source of fiber and make inexpensive side dishes.
12. Go back to the basics by making meals from scratch. Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you make them from scratch. Get creative making meals and using leftovers!