Nutrition on a Budget
Between busy schedules and soaring grocery prices, eating nutritiously can be a daunting endeavor. However, there are still ways that we can consume healthy (and delicious) meals while maintaining a reasonable grocery budget. If there is anything worth the time and energy to plan, it is what we are putting into our bodies to fuel our busy lives. In this edition of Positive Pulse, you will find ways to focus on nutrient-dense foods without breaking the bank!
Nutrient Dense Foods
If you are looking to get the most nutritious foods at a lower cost, there are plenty of options for you to try. Choosing nutrient-dense foods not only provides you with sufficient vitamins and minerals for optimal health, but it allows you to feel full for longer by giving your body the energy it needs. Bananas, quinoa, Greek yogurt, spinach, and broccoli are a few examples of inexpensive nutrient-dense foods.
Buy in Bulk
One way to get more for your money at the grocery store is to buy in bulk. Either shopping at a "warehouse club" like BJ's Wholesale, Costco or Sam's Club or simply going to your local grocery store, finding what is on sale and stocking up on those items, when you buy in bulk you are typically receiving a discount.
So you have a bulk amount of one item, now what?
- Try to find multiple recipes that use that ingredient
- Cook that food the way you enjoy eating it the most and portion it out for the week
- Cook one large batch of a recipe and freeze the leftovers
Here are some of the most versatile food items to buy in bulk:
Sweet potatoes, onions, carrots, oatmeal, chicken breast, dried beans, and nuts
Opt for Frozen or Canned
Some people struggle with buying certain produce items because they can go bad more quickly. Buying frozen or canned fruits & vegetables is not only more cost friendly, but they last much longer and are still more nutritious than any processed food.
Try using these frozen items: Spinach, broccoli & berries
Try using these canned items*: Beans, green beans, corn & peas
*When purchasing canned items, look for "low sodium" options!
In Season Produce
Another way to stretch your dollar on nutritious food is to buy fruits & vegetables that are in season. Whether that means stopping at a roadside stand or seeking out in-season items at your local grocery store, produce is usually cheaper during its season of harvest.
Click here to view a Seasonal Produce Guide created by SNAP-Ed Connection
"A healthy outside starts from the inside". -Robert Urich
