Affordable Nutrition

By Lizzie Streit, MS, RDN, LD 

As grocery prices continue to be high amid continued economic uncertainty, more and more consumers are looking for ways to still eat healthy foods without breaking the bank. Many foods that are considered nutritious are often more expensive than highly processed, less healthy options, but that’s not always the case. 

Fortunately, there are several small tweaks you can make to your diet to keep costs reasonable and still eat nutrient-dense foods. Here are our top five tips to achieve affordable nutrition. 

1 – Frozen and canned are not inferior to fresh. 

It’s a common misperception that fresh produce is nutritionally superior to frozen or canned. However, frozen and canned fruits and vegetables can be similarly or even more nutritious than their fresh counterparts. Look for options without additives or added sugar, such as vegetables canned in water and fruit canned in its own juice. And remember, there are still many fresh fruits and vegetables that don’t come with a high price tag. Examples include carrots, cabbage, potatoes, bananas, and bagged spinach. 

2 – Meal planning helps cut down on waste and overspending. 

Cooking more meals at home is one way to decrease food costs, especially if you want to cut back on expensive takeout and wasted money via food that goes bad before you use it. However, it’s a lot easier said than done! To make homemade meals a reality, start with a meal plan. Even if it’s as simple as jotting down a few dinners and lunch ideas for the week, it will help you narrow down your grocery list. 

3 – Get started with healthy diet meal delivery. 

If you don’t have the time or interest to plan and prepare meals, a meal delivery service like Healthy For Life Meals can be incredibly helpful! Your menus are planned for you, and you won’t have to worry about ordering too much takeout or letting food go to waste. 

4 – Try recipes that are packed with nutrients but have a low cost per serving. 

For the biggest bang for your buck, make recipes with dried beans, canned tuna, eggs, cottage cheese, Greek yogurt, lean pork, pasta, quinoa, and frozen vegetables. These foods are more affordable than some other healthy foods but still very nutritious. Try pork stir fry with frozen vegetables and quinoa, bean soup, cottage cheese with canned fruit, and egg scrambles. 

 5 – Shop the sales. 

When planning meals for the week, first consider sales. Check your store’s website or pick up a paper flyer in advance to see what’s marked down. Build a meal using a lean meat or fish on sale, a discounted vegetable, and an affordable carbohydrate like brown rice or potatoes. Seasonal items, especially fruits and vegetables, tend to go on sale often during their peak season. Be willing to pivot and sub a seasonal vegetable in place of what you had planned when you see it marked down. 

Note from Healthy For Life Meals: We’re here to help you eat well and get the most out of your food budget. Invest in one of our plans today, and take the stress of planning meals off your plate (pun intended)! Order today and get $20 off your first order with discount code: TryHFLM.