Eating for health, taste and budget

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Step 1.

    • Plan ahead before you shop.
    • Plan meals and snacks for the week according to a budget

  • Find quick and easy recipes online.
  • Include meals that will “stretch” expensive food items (stews, casseroles, stir-fries).
  • Make a grocery list.
  • Check for sales and coupons in the local paper or online and consider discount stores.
  • Ask about a loyalty card at your grocery store

Step 2.

  • Shop to get the most value out of your budget.
  • Buy groceries when you are not hungry and when you are not too rushed.
  • Remember to purchase refrigerated and freezer food items last and store them promptly when you get home.
  • Proper refrigeration will help food last longer.
  • Stick to the grocery list, and stay out of the aisles that don’t contain things on your list.
  • Cut coupons from newspaper circulars or online and bring them to the store with you.
  • Try to combine coupons with items on sale for more savings!
  • Find and compare unit prices listed on shelves to get the best price.
  • Buy store brands if cheaper
  • Purchase some items in bulk or as family packs, which usually cost less.
  • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
  • Pre-cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more.

Good low-cost items year-round include:

  • Protein: beans (garbanzo, black, kidney, northern, lima)
  • Vegetables: carrots, greens, potatoes
  • Fruit: apples, bananas, 100% frozen orange juice
  • Grains: brown rice, oats
  • Dairy: fat-free or low-fat (1%) milk

Step 3.

  • Make cost-cutting meals.
  • Some meal items can be prepared in advance; precook on days when you have time.
  • Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions and freeze.
  • Try a few meatless meals by featuring beans and peas, or try “no-cook” meals like salads.
  • Incorporate leftovers into a meal later in the week.

Author: Bibian Okoye

A Retired Chief Nursing Officer, PGDip IHM

6 thoughts on “Eating for health, taste and budget”

  1. Hello Bibian. That was a quick but awesome piece on eating for health, taste and budget. I’m glad this article helps us spend less for our meals, have healthy meals and of course more importantly for me, great taste.

    Some of my favourites are beans and potatoes… I always enjoy having a combination of these two and of course it’s not expensive but healthy.

    1. Beans and potatoes are two great meals and also very economical but also having a food plan is necessary because you won’t be eating beans and potatoes daily. So there are still some low cost meal you can eat that will help nourish your body

  2. I wrote and article on this also called, eating healthy on a budget. We all can agree that to eat healthy is pretty costly and can really be a drain on your wallets but by getting smart by putting a plan together can put you in the best position where you can plan you meals in such a way where you will be able to eat healthy and still have a saving. What you have written will be a good help to your readers.

    1. Thanks Norman . I know  I had come across your article beforePutting together a healthy meal now is very expensive but we can always makes plans and still minimize cost

  3. I like how you structured the content on steps, it makes it easy to plan your time and budget. I always plan the mealsin advance and prepare a shopping list and of course, hunting the offers and discount coupons 🙂 Like yesterday, I went to the shop where I’m a loyalty member, and I saved $25 on a whole shop. I am a loyalty member at the shops where I buy and take advantage of the offers.

    Thank you for an educative article.

    1. Wow that’s awesome.. at least it gives you an extra fund to use for other expenses or to use for the next meal. I’m glad that you found this post very helpful

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