Stay Nourished and Save Money.

March is National Nutrition Month®.

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics (the professional association to which I belong as a registered dietitian nutritionist).

Each year, part of this campaign (and always) is to help consumers make informed food choices and develop healthy eating and physical activity habits.

This year’s theme (2023), “Fuel for the Future,” highlights the importance of fueling our bodies at every age and eating with the environment in mind.

Continuing with National Nutrition Month® today’s topic: Stay Nourished and Save Money.

How do you eat healthy on a budget?

As someone who teaches college students and for a group in recovery from addiction who have limited funds for groceries, I help people eat healthier on a budget.

Can it happen? Absolutely. Here are my tips for staying nourished and saving money.

Skip the specialty stores.

Many people think they must shop at the over-hyped and often over-priced specialty stores.

They don’t. Chain grocery stores have healthy options too.

There is no need to purchase organic – especially when on a budget.

However, if it is a preference, regular chain stores have these options without the pretentious pricing. I guarantee it.

Plan and Plan

Planning your meals and snacks helps you buy and only get what you need.

If you know your meals and snacks in the coming week and stick to that meal plan (not the same as meal prepping), then you will know what to buy.

Think of it as the map of your meals. When you go on a trip or any destination, knowing your route and having a map to guide you and minimize wrong turns.

Review Your Kitchen

When planning the meals and the grocery shop, see what food you have at home before purchasing more. Review the pantry, fridge, and freezer.

You may have items you can use in the week ahead – and plan around them.

And this can help eliminate double buying by checking what you need compared to what you have.

Do you need to buy tomato sauce, or have three cans already?

Do you need to buy more yogurt or have a half-full container already?

Make a List (and Check Out Sales)

When making your meal plan, list the foods you need for the week ahead.

After you have crossed off all the items you don’t need because you found them in the pantry or fridge, order those items remaining by category:

Produce
Canned goods
Dry goods
Fridge
Freezer

Do you have coupons for anything? Are any of the stores near you having any sales? It is worth your time to go to more than one store.

The sales are good; however, spending more time searching and driving to several stores may not save money.

Eating healthy does not mean you have to spend more. You can make healthy choices are your neighborhood store and not break the bank as specialty stores.

If you want help with meal planning, check out my Mini-Course: Six Tips for the Busy Person to Have Sustainable Energy. It addresses aspects of meal planning and more.