Eating healthier is important because it will help you to live a longer, healthier, more active life. The problem with eating healthy is that it seems to cost a lot more to eat healthy. I can go down to the store right now and buy a box of ramen noodles for $4, a can of processed pasta and sauce for $1, a value-sized bag of cereal for $4-5, and a gallon of milk for $4. Buy 5 or 6 cans of pasta, 12 packages of ramen noodles, a big bag of cereal, and a gallon of milk, and you can eat all week for less than $25 and still have room in your budget for a candy bar. However, your salt intake will be through the roof; you won’t have consumed a single fruit or vegetable, and by the end of the week you are going to be so tired of ramen noodles you might run screaming from your house, but you will have saved a lot of money. On the other hand, that same $25 will buy two steaks and servings of a fresh vegetable for a side dish; however, there are other ways to get a better nutritional bang for your buck.
Variety and Access
Living in rural Wyoming, there is not a farmer’s market on every corner, and acquiring fresh-picked fruits and vegetables is not always feasible, not to mention they are often expensive. In addition, the produce we get in the store doesn’t last as long as we would like it to and may end up getting thrown away before it is used, costing you money. Buying frozen fruits and vegetables without added sauces or butter is a healthy choice. Frozen fruits and veggies are picked and then frozen at peak ripeness (and thus most nutritionally dense); they are often a better value while being edible for months longer. For canned items, choose fruit in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.
Meal Plan to Save Big
If you have the time and the ability to plan ahead, you can save big bucks on your grocery bill and eat much healthier. Convenience foods such as frozen pizza, minute rice, instant mashed potatoes, canned sauces, granola bars, canned beans, and other foods like them are less healthy because of the extra processing and often cost more than the same food in its raw/original form. Yes, it will take some extra time to soak your beans, peel the potatoes, prepare your own sauces from scratch, or make your own granola, but it will have less salt, processed sugars, and preservatives and should save you money in the long run. Invest in a slow cooker; you can make fresh pasta sauces, cook dried beans, make homemade granola or yogurt, or bake potatoes while you are at work, save on prep time when you get home, and produce a healthier, cheaper product.
Cut Down on Protein Costs
Lean protein is often one of the most expensive things on any grocery list, but you don’t have to eat filet mignon and lobster every night of the week. Some great low-cost choices include beans and peas. Use these good sources of protein for main or side dishes. Beans and peas cost far less than a similar amount of other protein foods. Additionally, buying meat in bulk or in value packs can save you a lot of money. If you have freezer space, buying a side of beef, a lamb, or half a pig can save you money in the end because they are charging you the same price per pound, whether you are getting steaks, roasts, or ground meat. Often, with ground meat, if you buy the value packs, you can save $.20 to $.50 per pound versus buying it in individual 1-pound packages. Seafood doesn’t have to be expensive. Try buying canned tuna, salmon, or sardines – they store well and are a lower-cost option. Don’t forget about eggs! They are a great low-cost option that is easy to prepare on busy days or nights.
Buying in Bulk
The average person should have 2 to 3 cups of dairy a day. Dairy is another way where buying in bulk or in larger containers can help you save money. Individual servings of yogurt are much more expensive per ounce than the larger tubs and can be loaded with sugars because of the added fruit. Buy the larger containers of plain yogurt, or go crazy and make your own, and add your own fruit or homemade granola to save money and have a more nutritionally rich snack. Cheese is also cheaper in bulk, especially if you buy it in the block form. The convenience packages of presliced, shredded, and individually packaged cheese are more expensive than buying a large block. Be careful to watch your portion size with cheese; a serving is only one ounce, which is about the same size as a pair of dice.
Eating Healthy on a Budget is Doable
Eating healthy does not have to break the bank. It just requires a little more work and a little further planning. Even on a budget, you can prepare healthy and delicious meals that will beat ramen noodles hands down! For more information about healthy eating on a budget, check out the Cent$ible Nutrition expert serving your local UW Extension Office.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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