Skip to main content

Healthy eating on a budget: 9 tips for making your groceries go further

You don't have to choose between eating healthy and paying bills

healthy foods and groceries
Jane Doan / Pexels

Despite our best intentions, healthy eating is not always quite as easy as it sounds. Even after learning how to eat healthy, implementing a healthy diet takes consistency and patience to sustain. Not to mention, the rising grocery costs can make grocery shopping stressful, and working within a strict budget can make it even more difficult to eat healthy.

Though it may seem impossible, healthy eating on a budget is possible. Explore these helpful meal prep, grocery shopping, and food storage tips to make a healthy diet on a budget both realistic and sustainable. If you’ve asked yourself “How can I eat the healthiest food?” but don’t want to break the bank, these tips are for you.

Portrait Of Two Happy Customers Holding Grocery Shopping Checklist, Writing In Notebook, Buying Products, Standing With Full Shop Cart In Supermarket. Young Millennial Family Choosing Healthy Food
Prostock-studio / Adobe Stock

Prepare your grocery list in advance

Ever get to the grocery store and simply feel lost? Preparing your grocery list in advance will keep you on track when you get to the store. In turn, you’ll help keep the bill down and focus solely on the healthy ingredients noted on your list. If you’re planning to cook easy healthy recipes, write down all ingredients (and amounts required to present overspending) before heading to the store. Grocery shopping is so much easier when you have a plan.

one person handing a piece of fruit to another
Erik Scheel/Pexels

Visit local wholesale clubs

Wholesale clubs such as BJs or Sam’s Club are perfect for buying healthy foods, such as produce, in bulk. By buying in bulk, you’ll keep prices low and eliminate extra trips to the grocery store. Learning how to properly store produce for freshness, including freezing techniques, can help you reduce waste too.

red strawberries and produce
Couleur/Pexels / https://www.pexels.com/photo/close-up-photo-of-red-strawberries-2661790/

Utilize imperfect food companies

Healthy eating can be expensive, especially when shopping for lots of fruits and vegetables. To help you save money, check out websites offering imperfect produce that sell perfectly edible produce that may have slight imperfections for a reduced price. Using this budget-friendly hack can help you access organic produce at prices cheaper than the standard grocery store.

glass food meal prep
Ella Olsson/Pexels

Meal prepping

Meal prepping for the week ahead not only saves you time but can be helpful to keep you focused on eating healthy meals. Instead of purchasing large amounts of healthy ingredients, choose two or three main lunch or dinner recipes for the week ahead. Meal prepping ultimately helps reduce the number of extra ingredients you’ll need to purchase. Plus, it helps you keep focused on eating a structured and well-rounded diet throughout the busy work week.

An egg, blueberries, almonds, and avocado.
Jenna Hamra / Pexels

Freeze extra meals

Tired of wasting money on ingredients that always seem to go bad before you can eat them? Cooked leftovers don’t need to be wasted. Simply freeze leftover meals in air-tight containers and enjoy them at a later date. During busy times, you’ll already have healthy food prepared, requiring only a defrost to consume.

A bird's-eye view of healthy foods on a table.
Nur Ezyan Hanis / Shutterstock

Don’t ignore store brands

While you might feel loyal to specific brands, store brands are often cheaper and of equal quality to name-brand groceries. Opting for store-brand foods can make it easier to afford a healthy diet on a strict budget. According to the Centers for Disease Control and Prevention (CDC), choosing store brands could save you between 20 to 30% on your weekly grocery bill.

Check for discount grocery stores in your area too, such as Lidl or Aldi. These grocery discount chains maintain low prices by keeping operational costs low. For example, the national grocery chain Aldi cuts costs by using a box system to avoid time spent restocking shelves, yet still offers high-quality, store-brand products. Local farms and farmer’s markets are also great options to save money on produce and support local businesses.

produce colorful
Alexandr Podvalny/Unsplash

Grow your own garden

Got a green thumb and space for a garden? If so, growing your own fruits and vegetables might be a cost-saving hobby to consider. With your own garden, you’ll choose which healthy foods to grow and have a continual supply – saving you money in the long run. As an added benefit, gardening can also help you get regular exercise and spend more time in nature.

Blackberries, bell peppers, and cucumbers are a few healthy foods that are easy to grow for beginners. To take things up a notch, you can also grow your own herbs and spices like garlic or basil to use in healthy recipes.

man grocery shopping
FG Trade/Getty Images

Skip grocery shopping on an empty stomach

Heading into the grocery store while you’re hungry is a recipe for disaster. Not only are you more likely to choose pre-made and unhealthy foods, but you’ll also quickly run up your grocery bill. Before grocery shopping, consume a healthy meal to stay focused on getting the groceries you truly need.

frozen blackberries

Be mindful of the quantity of perishables

Unless you plan on freezing perishables, be mindful of the quantity purchased to reduce the risk of waste. Food waste can put a serious dent in your grocery budget, so be sure to do a double-check before heading to the register. If you can’t seem to escape food waste, try purchasing frozen and canned fruits and vegetables instead. Both fresh and frozen produce contain the same amount of healthy nutrients.

Using these budget-friendly tips for grocery shopping can help make eating healthy easier. After a while, these savvy shopping hacks will become second nature.

Emily Caldwell
Emily is a freelance writer with a special focus on health, fitness, lifestyle, food, and nutrition topics. She holds a B.S…
The 12 healthiest fruits you can eat right now
Add these fruits to you diet and feel the goodness in your body
Sliced papaya, mango, and nectarines on the table

Gorging on hotdogs and ice cream is fun. But we should not forget to spruce up our diet with healthier options, like fresh fruits. No one fruit will provide all the nutrition that a person needs in a day. In fact, vegetables are typically more nutrient-rich options and lower in sugar than fruit. However, some nutrients, like vitamin C, are found in higher levels in the latter than the former.

Using the USDA’s FoodData Central as our main source, we researched the nutrient makeup of many popular fruits across the globe to bring you our roundup of the healthiest fruits for this season and beyond. Once you purchase these fruits, you can use them as ingredients for concocting creamy milkshakes or your morning smoothies.
Guava

Read more
What foods are high in iron? These staples will help you live a healthier life
Add these high-iron foods to your shopping list today
Ribeye caps topped with garlic and herbs cooked in a cast iron pan over charcoal.

What foods are high in iron? We all know that iron is important for a healthy, balanced diet, but did you know you can find two different kinds of iron in food: heme and non-heme. Your body can absorb iron from heme (animal-based) food better than from non-heme (plant-based) food sources. Where can you find heme food sources? Read on to find out about foods high in iron.

If you eat a plant-based diet, you’ll get a lot of non-heme types of iron. As a result, your body might need a bit of help to absorb it properly. Sometimes vitamin C can aid with the absorption of plant-based kinds of iron. Regularly consume both plant and animal-based sources of iron to get the best of both for your body. 
What is iron?

Read more
Learn about these 14 amazing benefits of spinach
Health, nutrition and more, spinach has a positive affect on it all
Baby spinach in a bowl

We all know that spinach is one of the healthiest foods on the planet. The superfood qualities of this dark, leafy green vegetable aren’t just reserved for fictitious heroes like Popeye the Sailor Man; we all can enjoy the health benefits of spinach by incorporating it into our diets.
Even if you’re not a salad person, there are plenty of ways to eat spinach. From steaming it and adding it to sandwiches to pureeing it in smoothies or tossing it to wilt into sauces, spinach is nearly as versatile as it is healthy. If you need some extra motivation to eat your vegetables, keep reading for a list of the many benefits of spinach.
Spinach (Spinacia oleracea) is a popular dark, leafy green vegetable used in numerous global cuisines. Perhaps since spinach originated in Persia, it is especially prominent in dishes native to the Middle East, Mediterranean, India, and Southeast Asia. Interestingly, spinach belongs to the amaranth family, so it’s related to foods like chard, beets, and quinoa.
There are a variety of benefits of spinach, which can be categorized into nutritional benefits, health benefits, and practical benefits.
Nutritional benefits of spinach
Spinach is packed with vitamins and minerals. Some of the top nutritional benefits of spinach include the following:

Spinach is low in calories
One cup of fresh spinach contains only 7 calories, making it a nutrient-dense but not calorie-dense food. Spinach can be consumed in abundance without significantly affecting your caloric intake, so it’s a great food to support healthy weight loss and weight management.

Read more