Helping your family to eat right when money’s tight can be both stressful and challenging –not to mention the added difficulty of taking into consideration lifestyle factors, eating patterns, allergies, and health conditions requiring specific meal plans. Learning to stretch your budget may be easier than it seems, and it definitely does not require you to sacrifice your family’s nutrition. However, it will take a little extra planning, and maybe even some coupon cutting to beat those rising food costs.
First and foremost, nutrition on a budget requires some planning ahead so that you walk into the store knowing what you need. This begins by paying attention to grocery store flyers and advertisements to see what is on sale for the coming week. Don’t be afraid to compare prices at multiple stores to ensure you are getting the best price. Use these deals to determine what you eat that week. For example, if chicken breasts are on sale, consider using chicken in several meals. Use different herbs and spices as well as cooking methods (roast, bake, grill) to vary the texture and flavor of final meals. After meal recipes are decided, write all items needed on a grocery list to take shopping.
At the store it can be tempting to buy fresh fruits and vegetables. However, what you may not know is that frozen and canned options are less costly and their produce are picked at the peak of freshness to ensure quality flavor and nutritional value. Just be sure that when shopping you look for fruit in 100% juice and vegetables with “no salt added” or “low-sodium.” Another way to load up your shopping cart on a budget is to go for store brand products over name brand. According to information from the CDC, this can help save up to 20-30% on each grocery bill. While coupons can be another great way to save money, be sure you are only using them on products you need and will use. The same goes for buying in bulk. Purchasing in large quantities is cheaper than regular or portion-controlled snack packs. However, if the food goes bad or stale before it is used then it was not a bargain.
Lastly, stretching your dollar also means learning to stretch your imagination when it comes to using leftovers. One solution is making foods that freeze well in large quantities so that they can be used later. Online recipes for pot pies, casseroles, soups, sauces, and stocks that can be frozen are great for meal prepping for busy evenings. If small portions of meat are left after one meal, safely store and repurpose the cooked scraps for soups, stews, chili, meatloaf, tacos, and more!
Don’t let the need for a little extra planning scare you away from a nutritious and costly meal plate. Start slow with making changes by choosing one or two of the above tips to use on your next shopping trip. Soon enough you’ll be a money-saving expert!
Author: Samantha Farnsworth, Marshall University Dietetic Intern at Ohio State University Extension, Washington County
Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
Sources:
Centers for Disease Control and Prevention. (2022). 6 tips for eating healthy on a budget. https://www.cdc.gov/diabetes/healthy-eating-budget.html
Cleveland Clinic. (2020). 10 expert tips for grocery shopping on a budget. https://health.clevelandclinic.org/10-expert-tips-grocery-shopping-budget/ Ellis, E. (2022). Are canned foods nutritious for my family? Eat Right. https://www.eatright.org/food/planning/smart-shopping/are-canned-foods-nutritious-for-my-family