Healthy eating is important at every age – and can be done on a budget. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. The benefits of healthy eating add up over time, bite by bite! Start with these tips:
Plan, plan, plan
Plan your meals for the week based on your food budget and make a grocery list that includes staples and perishables. Use the Shop Simple with MyPlate tool to find savings in your area and discover new ways to prepare budget-friendly foods.
Compare similar products
Locate the “unit price” on the shelf sticker near the item price. Compare different brands and sizes for the best money-saving option.
Stretch your food dollars
Add beans and canned or frozen vegetables to bulk up your meals and make your food dollars go farther. You will reap the benefits of extra fiber, vitamins, and nutrients while feeling full.
Grow your own in your home
Grow herbs like basil and oregano inside your home for a fraction of the price. Small gardens can be grown on a windowsill or a kitchen counter.
Buy in bulk
Save money by buying larger quantities of foods that store well like whole grains, canned or dried beans, and frozen vegetables. Don’t overbuy foods that you will throw out later.
Look for on-sale produce
Grocery stores rotate their sales and buying what is on sale is a great way to save money and get variety. Do the same with frozen and canned items.
Find Food Assistance
Input your zip code to find food access resources in your community.
Create a Meal Plan & Grocery List!
Create a Grocery Game Plan_Weekly Calendar
Create a Grocery Game Plan_Grocery List
Shop with SNAP/EBT and P-EBT at participating locations and get FREE fruits and vegetables.
The Produce Perks program provides a $25 match on SNAP/EBT and P-EBT purchases. This means that any amount spent with SNAP/EBT or P-EBT, up to $25, will be matched $1-for-$1. Produce Perks matching dollars can be spent on fruits and vegetables.
You do not have to sign up for the Produce Perks program. Simply show up at the farmers’ market or grocery store with your EBT or P-EBT card, and you’re ready to go! Find a participation location here.
Canned Pears 5 Ways!
Shopping on a Budget Video Series from West Virginia Extension Service’s Family Nutrition Program
In this series of videos, Missy Painter, a nutrition outreach instructor with WVU Extension Service’s Family Nutrition Program, helps you make the most of your grocery budget while still buying healthy, nutritious foods for your family. In this video, she shows us how to read nutrition labels on canned food. WVU Extension Family Nutrition Program’s work is supported by the Expanded Food and Nutrition Education Program (EFNEP) from the USDA National Institute of Food and Agriculture. Learn about WVU Extension Family Nutrition Program: https://extension.wvu.edu/food-health…
Making A Store List
Reading The Labels
Rinse & Repeat to Reduce Sodium
Understanding Unit Pricing