Eating healthy doesn’t have to be expensive. A little planning and smart shopping can help you stick to your budget without sacrificing nutrition.
Odessa Keenan, Texas A&M AgriLife Extension Service program manager in the Texas A&M Department of Nutrition, has years of experience educating Texans on healthy eating habits through AgriLife Extension’s Dinner Tonight program. Whether you’re cooking for one or feeding a family, Keenan shares how you can eat healthy for less.
Plan meals before you shop
Realistic planning helps you spend less money and waste less food, Keenan said.
“Be honest with yourself about what your calendar looks like and develop a realistic plan for you and your family in terms of food you’re buying, the recipes you’re making and what everyone will actually eat,” she recommended.
Some meal-planning tips to keep in mind:
- Choose meals that fit your schedule — Pick recipes you have time to prepare and portions your family will finish to avoid wasting food.
- Cook meals you know you can make — If you’re new to cooking, try simple sheet-pan meals or one-pot, single-skillet meals. Save more difficult recipes for special occasions or weekends when you have more time.
- Use kitchen appliances that do most of the work — Air fryers, slow cookers and instant pots can help reduce preparation and cooking effort. You can spend less time actively cooking and more time doing other things.
Buy seasonal produce and check weekly deals
As you plan, choose recipes that use in-season fruits and vegetables. Keenan also advised checking your local grocery store for weekly deals.
“Fresh fruits and vegetables that are in season tend to be less expensive,” she said. “Also, grocery stores often overbuy, so you can save money on produce and other items they are trying to move.”
Use canned and frozen fruits and vegetables
Fresh produce isn’t always available or affordable. Canned or frozen fruits and vegetables are nutritious, budget-friendly alternatives, Keenan said.
“Canning and freezing revolutionized the way the average American can plan meals days out and still meet high-quality nutrition needs,” she said. “I always recommend having a couple of pantry-ready recipes for those nights when you didn’t plan anything and need a quick meal.”
Tips for using canned vegetables and fruit:
- Choose low-sodium options or drain and rinse vegetables — Canned vegetables tend to be higher in sodium. Choose low-sodium or unsalted options or rinse with cool, running water to reduce sodium before cooking.
- Wash the can lip and lid — Before opening a can, wash the top to remove any dust or germs.
Buy fresh meat in bulk and freeze what you don’t need now
Animal-based protein is often one of the most expensive parts of a meal. Keenan suggests buying meat in bulk to lower the cost per serving.
“When you buy meat in bulk, the unit price tends to be less expensive,” she said. “Look for deals on bulk meat buys and immediately split it into your preferred serving size for meals. You can cook right away or just prep for your desired portion and freeze for future use.”
Don’t grocery shop when you’re hungry
Shopping on an empty stomach can lead to unhealthy and expensive impulse buys. Set yourself up for success by eating a healthy snack or meal before you go shopping.
Find healthy recipes and cooking resources
Need meal ideas?
Keenan recommends contacting your local AgriLife Extension office for tips and upcoming events. Family and community health agents often host cooking classes to increase confidence in the kitchen.
She also suggested the Dinner Tonight website. It contains healthy cooking tips and has over 600 nutritious recipes ranging from main courses to hydration drinks. The recipes meet the U.S. Food and Drug Administration’s Dietary Guidelines for Americans to help you achieve a healthier lifestyle without spending a lot.
Want to eat healthier?
Find healthy-eating tips, discover delicious recipes and sign up for cooking classes with AgriLife Extension’s Dinner Tonight program.
Share or print this post:
