Eating Well on a Budget
One of my most frequently asked questions is how to eat well on a budget. Rightfully so, it’s a major concern for people who are wanting to transition to a healthier lifestyle. In order to address this barrier, I think it’s important to reexamine what healthy food can be. Can it be canned or frozen? Is a banana from a bodega less nutritious than a banana from Whole Foods? Does it have to be organic and non-GMO? (Absolutely. No. Also no.)
Let’s talk about why.
A healthy diet is defined by more than just the ingredients on your plate.
A healthy food is a food that you can access that provides nourishment to your body. If you have a farmers market in your community, great! And if you can’t afford $6 carton of organic berries, no worries! A healthy diet is defined by more than just the ingredients on your plate. If you’re constantly stressed out over your grocery budget, that isn’t helping your overall wellbeing. Never feel like adjusting your grocery list to meet your financial needs makes you any less healthy than someone who can afford to shop at a health food store multiples times per week. Unfortunately, many social media “wellness” influencers and health care professionals alike fail to realize that accessing fresh produce and quality meat and dairy is a privilege and advocate for unrealistic diet changes. Wellness looks different on all of us, lets embrace that without feeling shame or judging others!
In the last two years, I have moved across the country, dealt with student loan debt, and have been unemployed. When life happens, it can be so expensive! I went from shopping at Whole Foods as an employee and getting 20% off of all my groceries to trying to sustain a food blog and nourish myself and my fiancé on a real tight budget. We’ve made a lot of sacrifices and still splurge on some things — like kombucha — and that is okay.
What works for our budget and lifestyle may not work for yours but here are some of my universal tips for saving money when buying food:
1. Shop the bulk department
Most grocery stores have bulk sections where you can stock up on a wide variety of dry goods — grains, legumes, nuts and seeds, flours, dried fruits, and spices. Some even have olive oil filling stations, soaps and cleaners available! Shopping in the bulk section is great for a number of reasons. First, you get to buy everything by weight so it’s more cost effective. You’re also able to get as little or as much as you need so you can have more flexibility with the kinds of recipes you want to experiment with. Nobody wants to have to buy a $15 bag of coconut flour if you only need 1/2 cup for a muffin recipe you may or may not even like! As an added bonus, you reduce your consumption of plastic. Some stores even give you a discount for bringing in your own jars and reusable bags to fill up!
2. Eat more plants
Aside from being beneficial for your overall health, eating more plants can save you money as well. Consuming more whole food plant based foods — meaning unprocessed fruits and veggies, whole grains, and legumes has personally saved us a ton of money. I emphasize unprocessed because processed meat and dairy alternatives can be very expensive. Just one cup of dry lentils produces four servings and is roughly $1 at my market (in bulk). Canned beans are often on sale for $1 a can. Compared to chicken breast which may run as high as $10 for two medium servings of pasture-raised, organic chicken. When/if you do chose to eat meat, buying less expensive cuts like stew beef (then slow cooking them for tenderness) or whole chickens can save you money.
3. Buy seasonally, when possible
Produce that is in season, especially if it is local, is typically cheaper because it generally doesn’t travel as far to get to you and is more abundantly available. You can find out what is grown seasonally in your area here.
With concern to organic and non-GMO produce, there is some evidence that supports organic produce having higher levels of antioxidants than conventional produce. Amounts of vitamins and minerals are typically the same. In general, most differences in nutrition can be attributed to the quality of soil. More nutrient rich soil will produce more nutrient rich food. In addition, conventionally grown produce has been shown to contain more traces of cadmium, a toxic metal.
What is more concerning is conventional produce’s exposure to pesticides like glyphosate (Round-up) which has been shown to negatively impact our gut microbiota, promoting dysbiosis — an imbalance of beneficial and harmful microorganisms — which has a wide range of implications in our health including chronic inflammation.
That being said, if it is not in your budget to buy organic spinach don’t avoid buying conventional spinach out of fear. The beneficial fiber, phytonutrients, minerals and vitamins found in fruits and vegetables outweighs the risks of exposure to glyphosate in my opinion.
When possible, I personally try to follow two lists released every year by the Environmental Working Group called the Clean 15 which highlights the crops least likely to contain traces of pesticides, and the Dirty Dozen which highlights the year’s most likely to contain traces of pesticides. The Dirty Dozen usually includes leafy greens, berries, and peppers to name a few while The Clean 15 tends to be crops like avocados, onions, and pineapples with more of a protecting outer layer.
When it’s not in the budget to buy organic (hello again, $6 pints of blueberries), I either buy conventional or frozen organic options, enter follow tip #4:
4. No shame in the frozen and canned game
I honestly love frozen fruits and vegetables and I’m not afraid to say it! Frozen produce gets a bad wrap but in reality, it’s picked at the peak of ripeness (when it is most nutritious) and flash frozen quickly thereafter. Freezing preserves nutrients for generally for up to 2 years before water soluble vitamins (B and C) start degrading. I get bags and bags of frozen fruit from Trader Joe’s regularly for smoothies, toppers on oats, baking and for snacking. Have you ever had frozen cherries as a snack on a warm day? Try it, thank me later. I also always have frozen edamame for a quick plant based protein, spinach for bowls and smoothies and mixed peppers for an impromptu stir-fry.
When choosing better-for-you frozen foods, opt for veggie and fruit blends without sauces or added sweeteners. Always read the labels because they love to sneak additional ingredients like added sugars or oils in without us realizing. This makes the ingredients more versatile too because you have more flexibility when it comes to what flavor direction you want to go in!
Similarly, canned veggies and beans are a great option. I personally don’t love the taste of all canned veggies but you can absolutely catch me stocking my pantry with canned tomatoes, various beans, and artichokes. If possible, be sure to select a brand that uses BPA-free lining and with only the vegetable and salt in the ingredient list. You can then drain and rinse the beans to reduce sodium by up to 40%. Tin cans are also one of the most readily recyclable materials.
Frozen and canned fruits and veggies are also great for people who are indecisive when it comes to meal planning or who have unpredictable schedules. It reduces food waste and food cost, win-win!
5. Stock up when on sale and freeze
When your favorite fresh fruits and veggies go on sale, don’t be afraid to stock up. You can wash, dry, and place them on a baking pan in the freezer for an hour or so, then bag them up to preserve them for cooking or smoothies later on. This typically works best for heartier produce like kale, berries, broccoli, cauliflower, bananas, avocado and doesn’t work for lettuce (unless it’s going in a smoothie).
I also recommend this for bulk nuts, seeds, and grains, especially for ones you don’t use regularly. I typically store my nuts and seeds in the freezer anyway to preserve freshness and delay oxidation (when the fats go rancid).
6. When in doubt, go with the store brand
At school we learned that most of the store brand items we see on shelves are private labeled by other companies. Meaning they are the exact same as the name brands but sold for less. Whenever possible, I go with the store brand (Like 365 at Whole Foods) for common items like chickpeas, tomato sauce, and rice.
7. Don’t feel obligated to try new products you see on social media
This is mainly a reminder to myself because I am such a sucker for good branding and marketing. In the age of social media foodies, it’s so common to see new products from wellness brand flood your feed. Recently, I drove 45 minutes to Whole Foods so I could try Siete’s new enchilada sauce and they didn’t even have it in stock (lol… like I said, sucker!). As tempting as it is to jump on the bandwagon, stay strong to your budget and…
8. Be selective and intentional with splurges
I usually set aside an “Extra” allowance for one or two things like chocolate or ice cream or new items like the enchilada sauce; random things we don’t need but want. That way I can still treat myself to things that bring me happiness and excitement without feeling like my budget is the enemy but at the same time i’m not making it rain in the snack aisle every week.
9. Hustle for that discount!
Get store cards. download apps, sign up for e-newsletters, etc. Follow brands you love online so you can find out when their products go on sale. I save a lot of money just by paying attention to sales on companies’ and stores’ social media. If you shop at Whole Foods regularly, I would definitely recommend getting Prime and their app. The membership easily pays for itself in discounts! And keep an eye out for their semi-annual 25% off Beauty and Supplement sales (my Black Friday).
10. Thrive Market
Last but not least, for those of you with busy schedules or who may not have access to affordable high quality non-perishables, Thrive Market is an amazing option. Their membership is $60 a year with free shipping over $50 and easily pays for itself in savings because you are getting wholesale prices. They also have a free student membership. I sort of think of it as an online Costco for ‘health food’. We’ve had Thrive Market for a year and half and have saved $587! I use it mainly to stock up on pasta, grains, legumes, snacks, some skin/body care and household cleaners. You can also earn Thrive Cash by buying certain products, set up auto-shipments, and give back by donating your savings to families in need.
If you want to try Thrive, you can use my referral to receive 25% off your first order (Full transparency, I get $25 in Thrive Cash if you become a member).
I hope this has been helpful as you navigate the grocery aisles with both physical and mental wellness in mind. If you’re still stressed about affording healthy options, just do your best! Aim for as much unprocessed, fresh foods as possible but also know that frozen and canned food can be great options as well. Please remember that access to fresh produce and high quality groceries is a privilege and we shouldn’t judge anyone if their definition of wellness looks different from ours.
As always, feel free to email or message me with questions. Happy shopping!
