By SAND Member: Kristina Arslain
At times processed foods can seem more wallet-friendly than produce, making it more tempting to buy if time or money is tight (midterms are coming up *cough* *cough*). But having a tight budget should not be an excuse to go on a ramen noodle or high processed food binge! A healthy, balanced diet does not need to be expensive. The following tips will help you stay healthy while keeping you within your weekly grocery budget!
The Basics
According to the USDA food guideline, a balanced meal should roughly consists of 20% protein, 30% carbohydrates, 40% vegetables, and 10% fruit, along with a glass of dairy. Below is an example of some cheap foods from each food group to help give you some ideas of cheap foods you can buy:
The Basics
- Buy in Seasons (and Freeze It!)
- Buying produce in season not only tastes better but also it is significantly cheaper than when it is out of season. In fact, fresh in-season produce can actually be cheaper than the frozen version! You can also buy the produce when it is in season and cheap and then freeze it for later use.
- Meal Planning
- Meal planning saves your money and time in multiple ways. First, it helps you determine how much food you need to buy so that you do not over buy and end up having untouched food go bad. Secondly, knowing exactly what foods you need to buy at the grocery store will prevent you from buying foods you (and your wallet) don’t need! Lastly, money can be saved if you plan your meals based around the weekly sales at grocery stores. Look at what sales are happening at which grocery stores and cut coupons. There is no shame in being that customer at the check out line with a handful of coupons! If you do not enjoy eating the same thing every day, you can always repurpose leftovers and use them to make something new! Supercook (http://www.supercook.com/#/recipes) is a great website for leftover ingredients.
- Shop at Ethnic Stores
- Ethnic food stores often sell spices, rice, and produce for much cheaper than the standard grocery store - and they’re typically more flavorful!
- Canned/Frozen Fruits and Vegetables
- The picking, processing, and packaging of canned or frozen fruits and vegetables are done in a way that helps preserve most of the nutrients. This means canned and frozen fruits and vegetables are full of additives compared to fresh produce! If you are going for canned foods, rinse the food out first to help drain out the added sugar or sodium.
- Buy the Generic Brand
- Why pay more for the name brand version of food when the generic store brand one tastes nearly the same and is cheaper? I promise you won’t be able to tell the difference!
- Drop the luxury items
- DRINK WATER! If your budget is tight, you do not need to be spending it on energy drinks, juices, soda, and caffeinated drinks. If you are a caffeine addict, like many of us are, make your coffee or tea at home. A home brewed cup of coffee can cost you less than $0.20!
- Prepare and Make at Home
- Precut produce costs more than if you were to cut it yourself.
- STOP EATING OUT! Packing your lunch not only saves money but it is often healthier.
According to the USDA food guideline, a balanced meal should roughly consists of 20% protein, 30% carbohydrates, 40% vegetables, and 10% fruit, along with a glass of dairy. Below is an example of some cheap foods from each food group to help give you some ideas of cheap foods you can buy: