Healthy Eating on a Budget

Create a Grocery Game Plan

Making a plan before heading to the store can help you get organized, save money, and choose healthy options.

– Plan Your Weekly Meals: Before making a grocery list, write down meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need.
– Make a Grocery List: Stay organized with a grocery list to avoid buying items you don’t really need.
– Save More at the Store: Read the sales flyer. Use coupons – but only for items that you know you’ll use. Look up and down for savings. Stores often stock the priciest items at eye level. Grab from the back. Stores typically place the newest items behind the older ones. Join your store’s loyalty program.

Shop Smart to Fill Your Cart

To get the most for your dollar, follow the tips in this section as you shop at your favorite food store.

– Compare Prices: Use the price tag to select the best bargain, i.e. unit price versus retail price.
– Read the Food Label: Food labels tell you the nutritional content of a food item. You can compare two different items by using the Nutrition Facts label to choose the healthier option.

Prepare Healthy Meals

Whether you’re cooking for your family or making a quick snack for yourself, it’s easy to make it healthy.

– Kitchen Time savers: Take the stress and hassle out of cooking, by checking out the tips below.

1. Organize your kitchen. Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.
2. Clear the clutter. Before you start cooking, clear off your counters. This allows more room for prep space.
3. Chop extra. When chopping up veggies for a meal, chop more than you need. Take the extra, place in a reusable container and freeze. Then next time you need it, you can skip a step.
4. Have everything in place. Grab all ingredients needed for your meal – chopped vegetables, measured spices, and thawed meats. It will be easier to spot missing items and avoid skipping steps.
5. Double your recipe. For your next casserole or stew, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!
6. Clean as you go. Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!
7. Save some for later. Freeze leftover soups, sauces, or gravies in small reusable containers.