Food Accessibility & Affordability: Making Nutritious Choices on Any Budget
Food Accessibility & Affordability: Making Nutritious Choices on Any Budget
With food prices fluctuating or, more than likely, increasing more than ever, many people are having difficulties trying to balance nutrition with affordability. As a dietitian, I see firsthand how cost is a significant barrier to healthy eating. Even though eggs, for example, are a great source of protein and nutrients, their price can vary significantly, sometimes making them a tough recommendation for those on a tight budget.
But I always say this: eating well doesn’t have to be expensive. You can make healthy choices at any food store – no need for specialty stores with “pretentious pricing.” Consider that a single bottle of French’s mustard at the Neighborhood Market is about $2.00 while the same product – not one difference – was more than $3.00 at Whole Foods. This is just one example.
March is National Nutrition Month®, and this year’s theme, “Food Connects Us,” reminds us that everyone should have access to nutritious food. So, with that in mind, I give you 10 practical tips to make healthy eating more affordable and accessible—because good nutrition should be within reach for all.
1. Buy In Bulk (When Possible)
Buying in bulk can significantly reduce the cost per unit of many staple foods, such as rice, beans, oats, and frozen produce. However, bulk buying has its challenges—it requires storage space and a higher upfront cost. If buying large quantities isn’t an option, consider splitting purchases with family or friends to make them more manageable.
And make sure it is something you can and will eat before it spoils. Don’t buy five pounds of bacon if three pounds will spoil. And while bulk-size snack chips or cookies may seem great, consider whether they are necessary when on a budget. Remember, this is about making nutritious choices on a budget.
2. Prioritize Whole Foods Over Processed Options
Pre-packaged meals and “processed” foods often cost more than whole foods while providing fewer nutrients. Instead, focus on affordable staples like dried beans, lentils, potatoes, and seasonal produce. Cooking from scratch whenever possible can stretch your dollar further while boosting nutrition. One example I often reference here is to consider that 42-ounce oatmeal container with 30 servings for $5.00 vs the 18-ounce box of ready-to-eat oat cereal with 13 servings for $5.00.
3. Utilize Frozen & Canned Foods
Fresh produce is great and sometimes necessary, like when buying kiwis or grapes. But frozen and canned options are often just as nutritious—and much more budget-friendly.
I have written about this plenty: frozen fruits and vegetables are picked at peak ripeness, preserving their vitamins and minerals. I refer to this as “suspended in time,” so when we eat them, they have the nutrients that were there when they were picked or harvested. Those frozen strawberries have more nutrients than the fresh ones, which are still in my fridge a week after I bought them. And those fresh ones may have mold growing on them when the frozen ones won’t. With canned foods, look for low-sodium canned vegetables and fruit packed in water to keep things as healthy as possible.
4. Plan Meals Around Sales & Discounts
Check weekly grocery store ads and plan meals based on what’s on sale. If chicken is significantly cheaper than beef one week, adjust your meal plan to include more poultry-based dishes. Many stores also have discounted produce sections where you can find ripe fruits and veggies for a fraction of the cost. If your preferred grocery store has a loyalty card, you may be privy to and offered unadvertised discounts.
5. Incorporate More Plant-Based Proteins
Meat can be expensive, but plant-based proteins like beans, lentils, tofu, and eggs (when prices allow) offer excellent nutrition at a lower cost. Swapping a couple of meat-based meals per week for plant-based options can help cut grocery bills while maintaining balanced nutrition. This isn’t to say you need to go vegetarian – but consider the balance of having meat dishes and some meat-free days.
6. Shop at Discount & International Grocery Stores
Discount grocery stores often have lower prices than big-name chains. International grocery stores can be hidden gems for affordable spices, grains, and produce that might be costly elsewhere. Shopping at different stores can take extra effort, but the savings add up! I learned years ago that a specialty vanilla extract was much cheaper at one of the small international markets, and I have friends who share that one of the larger international stores in our area has great prices on meats.
7. Reduce Food Waste with Proper Storage
Wasting food is wasting money. Why not take the $5 and throw it away instead of buying the spring mix, letting it sit in the fridge for a week, then throwing out the wilted and slimy mess?
First, only buy what you will use. I’ve learned that I prefer salads without the various leafy greens, so I don’t buy them very often. Don’t misunderstand, I still eat plenty of salads. I rarely use lettuce, kale, or spinach in them.
Make the most of your groceries by storing food properly to extend shelf life:
Freeze leftovers for future meals.
Store herbs in water to keep them fresh longer, and wrap lettuce and other fresh produce in a damp paper towel to help keep them fresh longer.
Keep potatoes and onions in a cool, dark place to prevent sprouting.
Using what you already have before buying more ensures your food dollars go further.
8. Use Community Resources & SNAP Benefits
Food banks, farmers’ markets with SNAP incentives, and community gardens can help make fresh produce and pantry staples more accessible to those with SNAP. Many states offer “double-up food bucks” programs, allowing SNAP recipients extra purchasing power for fruits and vegetables. (For example, $5 of SNAP benefits can be traded for vouchers to access $10 of fruits and vegetables. This is done on-site, so check when you get there.)
If you think you qualify for SNAP (Supplemental Nutrition Assistance Program), check the current eligibility requirements, as they may change under the current administration. Many college students and older adults on fixed incomes may qualify, even if they weren’t previously eligible. Look for your local SNAP office to learn more, or visit official government websites to see if you can receive assistance.
9. Cook & Prep in Batches
Batch cooking saves time and money. Why not double up when preparing soup, chili, rice, and beans? You can be ready for the week, and it reduces the temptation to eat out or buy convenience foods. Plus, portioning meals or staples beforehand makes healthy eating more convenient. If you have freezer space, making extra and storing portions for later is an excellent way to have quick, budget-friendly meals on hand.
I prepare twice as much rice and freeze half of it. That way, I already have some made when I want rice next time. More recently, when I’ve gotten a bag of potatoes, I dice and roast them all, then put two-cup servings into a freezer bag. When I want them, I reheat them in a skillet for 10 minutes.
10. Get Creative with Leftovers
Repurpose leftovers into new meals to avoid boredom and minimize waste. Leftover roasted vegetables? Toss them into an omelet. Extra rice? Turn it into fried rice. Using what’s already in your fridge or freezer helps your grocery budget and minimizes waste.
Food prices may continue to fluctuate, but making nutritious choices on any budget is possible with a bit of planning and flexibility. Not every tip works for every situation, but finding what fits your budget, space, and lifestyle can make healthy eating more affordable, accessible, and sustainable.
