How To Eat Healthy On A Budget

For years, I have heard the 'experts' talk about studying weekly sales flyers, writing up a menu and a shopping list, and buying only what is on the list.  That method never worked for me.  What has worked is spending time at the market, armed with meal ideas and a piece of paper and pen or a calculator.

Image:Grant Cochrane 

Add the price on the paper or calculator for EVERY item that is placed in your cart.

Step 1:  Meat and Fish Counter

Bypass everything at the front of the store and go directly to the meat and fish counters.  Protein is the basis of many meals, and almost every family has favorite recipes for how to prepare it.  What is on sale this week?  What can be purchased for $3/pound or less?

Fish goes bad quickly, so a sale at the fish counter means you should probably cook it that same night.  Learn what the 'average' price of your favorite fish is in your area.  For example, my daughter loves swordfish.  It usually runs $10 to $15 per pound, so I do not buy it until it goes down to $7.99 per pound.  Nothing on sale?  Bypass it.

Ground chicken, ground turkey, and ground pork can be interchanged with ground beef in many recipes.  It may take a little trial and error to find which what works best in, but any heavily spiced dish (tacos, chili) can be made with any of them without much flavor fluctuation.

image: Suat Eman

Look for meats that can be used for more than 1 meal, such as ham and turkey, or 'family pack' meats.  Think about what the secondary meal can be:  ham and scalloped potatoes?  Turkey pie?  Be creative.

Now that the meats are in your cart, you can tell what items you will need to make them into your favorite meals.  Off to the produce section!

Step 2:  Fruits and Vegetables

If it the right season and you have a local farmer's market, skip this step.  You will save money and get better produce directly from the farm.

What is on sale?  How can it fit into your meal plans?  Try to find as many items as you can under $1 per pound.  Individually priced fruits, say 2/$1 oranges, quickly add up.  Put 2 of those oranges in the hanging scale to get an idea of weight, and then do the math - is it cheaper to buy the oranges by the bag?  Sometimes yes, sometimes no.

If your family likes salads, do not get the pre-made ones.  You will get a much better salad for less money by making your own.  Purchase the favorite lettuce and veg (radishes, carrots) and spend 10 minutes in the kitchen prepping it - you'll have enough salad for a couple of days.

If the produce section looks like it has seen better times, and/or the prices are too expensive, keep in mind there are both canned and frozen options for many fruits and vegetables.

Step 3:  Dairy

Start with the staples:  milk, eggs, butter (or equivalent).  Next, decide what you need for your meals for the week based on your meats.  Cheese is sometimes cheaper grated rather than by the block, but not usually.  Do the math if in doubt.  Buy yogurt in the large containers - it is much cheaper and only takes a moment to spoon a half cup into a dish.  As always, look for sales and check 'sell by' dates!

Step 4:  Center Store

A look at your tally sheet or calculator at this point will tell you exactly how much you have left to spend.  The first aisle you should go down in the baking aisle for staples such as flour, sugar, salt, spices, etc.  Is your pantry well stocked?  Skip this aisle entirely.

Are you still a meal or 2 short?  Go down the pasta aisle.  A box of spaghetti and a jar of sauce can generally be purchased for less than $3.  Flat noodles and a can of tuna can be made into tuna casserole for less than $5.  Rice is a healthy, budget stretching starch as well when bought by the bag, not the box.

image: SOMMAI

The canned fruit and vegetable aisle is next, if all the needed produce for the week wasn't available or was too expensive fresh.  Although frozen "steam in the microwave" vegetables are said to be better for you, they are up to 5 times more expensive than a can of no-salt-added.  Look for bags (not cans) of beans as well -  a little extra prep time can save a ton of money!

Cereals tend to be very expensive, but 1 canister of quick oats can provide a fast, healthy breakfast for close to 2 weeks.  Do not be afraid to purchase generics, either.  Brand loyalty can be a budget buster!

Compare the price of peanut butter to the price of a jar or can of roasted peanuts.  You may be surprised to learn that a healthy peanut butter can be made from a jar of peanuts in a food processor in a few seconds.

Coupons can save money, but only if they are used (1) for an item you normally purchase, and (2) if it brings the price below the other alternatives available.  That coupon does not save money if the generic can be purchased for less.

I have not added breads to this list.  The trip to the bakery outlet store will save more money than the cost of gas to get there in most cases.  By keeping a running tally of the price of things in your cart, you will know how much you are spending, and how much you have left for the bread store.

Taking your time is the key.  Do not make a rush trip, as that leads to rash decisions and overspending.  Keep an open mind and closed wallet.