Top 10 Tricks to Eat Healthy On a Budget
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
Here are the top 10 tricks for which your body and wallet will be indescribably grateful. Yummy, cheap and healthy food is not a myth anymore. Unimeal experts explain how to eat for a few hundred per month without any food quality decrease!
We bet that you, dear reader, have done a lot of food experiments over the last few years. Let us guess: keto, non-sugar, vegan, or bulking diet? But have you focused on the price points of those nutrition programs? Sometimes they do break the bank. That's one of the critical things you'll hear from people who don't want to explore a healthier lifestyle1BBC. (2021, April 21). Eat Well for Less. British Broadcasting Corporation. Retrieved from https://www.bbc.co.uk/programmes/b0520lz9. Do you belong to that category of people? Wait, don't be in a hurry to answer. We'll go back to this question after you hear some priceless bits of advice!
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10 — Keep an eye on discounts & coupons & subscription
Discounts are a real find for your wallet. Of course, you should be careful not to engage in marketing completely because sometimes retail chains can manipulate attractive prices like 9.99. However, if you calculate well, such a variant can work nicely. Discounts save the budget very well2IFAN. (2020). Cash First Referral Leaflets. Independent Food Aid Network. Retrieved from https://www.foodaidnetwork.org.uk/cash-first-leaflets. Coupons are also a good option. It can take time. Because first, you need to sit and browse the Internet. Then decide in advance on the right products. Only then look for and choose what a shopping list requires. Another working thing is a subscription. It is a pity that not all retail spots can offer this feature. But at least you can choose supermarkets where you are willing to regularly go cheaply and with a vital vibe to fill the refrigerator with food.
9 — Cook and eat at home instead of going out
You don't have to be a brainiac to calculate the cost of money spent somewhere in a restaurant compared to delicious, hearty, and healthy home-cooked food. The big plus is that you are sure which ingredients were used3Love Food Hate Waste. (2021). What to do? Love Food Hate Waste. Retrieved from https://lovefoodhatewaste.com/what-to-do. And they were fresh. Besides, you can feed a family of five at the price of one meal in a cafe. A cup of coffee can also be brewed at home, and you do not have to wait somewhere in a restaurant or stand in line with strangers. That's an excellent plus for introverts!
8 — Try growing on a balcony
When you hear this option, the first thought that comes to mind is that I'm 85 years old??! Don't follow the stereotypes. Too many people plant greens, cucumbers, tomatoes, or even oranges and lemons in pots on the balcony. Seeds are pretty cheap to purchase. The result is organically grown products without nitrates and GMOs and taste better than store-bought varieties4NHS. (2021). What is healthy start? National Health Service. Retrieved from https://www.healthystart.nhs.uk/. Just a little time and effort are needed. And it costs much less than buying imported goods.
7 — Reduce meat with alternatives
People start panicking about protein lack when it comes to discussions about meat. But there are plenty of less expensive ways to get protein intake from other products. These are beans, chickpeas, legumes, tofu, or eggs. Plant-based foods coming primarily from plants are both cost-effective and healthy. Anyway, it doesn't mean you have to be on a vegan diet or if you want to focus on plant-based foods. Reducing meat portions up to once or twice a week with meat-free meals is relatively inexpensive. Such a mix-in menu is an excellent source of healthy calories. It saves your budget and nerves.
6 — Focus on seasonal fruit and vegetables
Here is a food axiom. Filling grocery baskets with seasonal fruits and vegetables dramatically increases your chances of saving. Try to buy produce by the bag, not by the piece. If you have some extra products left, there is always an opportunity to freeze or incorporate them into next week's menu . Consider visiting farmers' markets, where products are at their peak in nutrients and flavor4NHS. (2021). What is healthy start? National Health Service. Retrieved from https://www.healthystart.nhs.uk/.
5 — Track your portion sizes
This point applies to the portions we consume while dining and buying in the store. When our diet is unbalanced for various reasons, we eat only once or twice a day; there is a high probability of putting extra food on a plate. Also, sometimes individuals make the big mistake of shopping on an empty stomach.
4 — Cooking and buying only in bulk
Buying larger quantities upfront is often much cheaper, whether it's a big bag of rice or vacuum packing of chicken breast. You can immediately divide everything into small portions or cook it for several days when you get home. For example, make a large pot of soup for the whole family. That would be enough for a few days. And leftovers can always be put in the freezer and cooked next time.
3 — Prefer store brands
Most shops offer generic brands for almost any item. Purchasing generic or store-brand products can save you 20% to 30% on your food bill. Milk, olive oil, some frozen fruits, and vegetables are of the same quality as other national brands, just less expensive. Don't forget to compare the ingredients list and nutrition validities panel to guarantee you're not getting a product with added components. Learning which store brands your grocery store carries can help you reduce your total at the cash register.
2 — Buy only according to a shopping list
Say "no" to the shopping without a list of food needed. It would be fantastic if you had previously organized each plate by including protein, starch, and veggie because It will help you eat healthier. You'll decrease the time and money you spend at the supermarket. Furthermore, such lists prevent impulse buying and extra trips to the grocery store to buy forgotten items6CDC. (2021, December 1). 6 Tips for Eating Healthy on a Budget. Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/diabetes/healthy-eating-budget.html. Pick a time to shop in the week when you are not in a rush.
1 — Plan your menu
Making a dinner plan, particularly for main meals, comes first in a saving money rate. Before weekly menu composing, examine your fridge and cabinets to notice what you already have. People often have foods hidden in the back that can be used, so it's better to plan your dishes around foods you need to use before they expire. Also, adjust recipes to match your appetites. Use recipes with simple ingredients. Try to discover methods to stretch a recipe5Jack Monroe. (2021). The #1 Budget Recipe Website. Cooking on a bootstrap. Retrieved from https://cookingonabootstrap.com/.
Summing up
So, are you still reckoned that being trendy and eating healthy food requires all the world's money? Sure, you realize good food is good health. Just follow these tips:
- Track discounts & coupons & subscriptions.
- Minimize dining out.
- Produce your own fruit and vegetables.
- Lessen meat consumption.
- Buy fruit and vegetables up to a season.
- Control the size of your meal.
- Cook and buy food ahead.
- Do shopping by a list.
- Make your menu in advance.
You see, it's possible to be sound with almost empty pockets! Choose the suitable nutritious protein, fat, and carb sources. That can be the best option for weight loss or muscle building at the same time as a budget-friendly one. Follow all tips above and recommend the same to all your friends!
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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