How to Save Money on Healthy Food in 7 Easy Steps

Nutrition is vital to keeping a healthy mind and body but it doesn’t have to cost a lot. Here are some expert suggestions to eat a healthy diet with a low budget.

Contrary to what many believe the benefits of eating healthy do not need to be extremely costly. Researchers at the Harvard T.H. Chan School of Public Health performed a meta-analysis of 27 studies conducted in 2013 and found that the most nutritious meals cost only $1.50 more daily than the less nutritious diets.

Heather Adams, a Seattle-based yoga and wellness instructor as well as a writer she shares with Health the world that “healthy food doesn’t have to be more expensive.” “Fruits and vegetables that aren’t pre-cut may fill a bowl and a stomach for less money than a lot of other foods.”

The $1.50 difference might not seem as much however for those who are in need these numbers could quickly add up. For many families with low incomes having access to healthy foods is still a struggle. According to a report released from the USDA in June, 88 percent of participants in the Supplemental Nutrition Assistance Program (SNAP) were having difficulty consuming healthy and balanced meals. The cost of nutritious foods was the main reason which was expressed by 62 percent of respondents.

If universal access to healthy food is the goal but there are other ways to cut costs and eat healthy even on a tight budget.

Make meals at your home

Cooking at home is among of the most efficient ways to consume healthier food and save money. Instead of going to buy ready-made food items, collect the ingredients and cook the food at your home. Making yourself healthy and nutritious food staples like dressing for salads or granola is a healthy and economical option for those who want to cook a complete meal isn’t your thing or do not have time.

Making them at home using natural ingredients “a simple method not just to save money but also to consume healthier versions of your favorite convenience meals, as they won’t contain preservatives and you can regulate the quantity of added salt and sugar,” according to the writer. Stephanie Harris-Uyidi is a cook who hails from Southern California.

Making them yourself using natural ingredients is “an easy way not only to save money but also to eat healthier versions of your favorite convenience foods since they won’t contain preservatives and you can control the amount of added salt and sugar,” according to Stephanie Harris-Uyidi. She is the chef from California’s Southern region who hosts the television program The Posh Pescatarian. Create your own high-protein snacks to allow you to grab these instead of chips.

Visit the local farmers market to purchase fresh products.

Fresh seasonal, in-season vegetables and fruits can be purchased at the local market. Shopping for foods that are in season is much cheaper than buying produce that isn’t, and the best way to get information about what’s available is at a market for farmers. Jamie Hickey, RD, trained and certified dietitian says to Health it is “supporting local farmers means spending roughly half as much at the grocery store as you would otherwise.”

According to Harris-Uyidi are cost-effective since farmers market their goods directly to the customers, eliminating shipping brokers, merchants as well as other intermediaries. This means that you can enjoy fresh, nutritious fruit and vegetables while helping local farmers.

Another suggestion? Use all your vegetables and don’t waste anything. “Depending on how you utilize it, one head of cabbage may supply up to ten dinners for roughly two to three dollars,” Adams says. To ensure that you don’t get bored of the same veggies She suggests getting imaginative and coming up with different recipes using the vegetables. Smoothies can be made with any vegetables and fruits that aren’t yet used but are about to begin to degrade.

Food products should be bought in large quantities, and store brands are not recommended.

Purchase food in bulk when you can, particularly items with extended shelf life or that are able to be frozen. The purchase of your favorite healthy foods in bulk will allow you to reduce your trips to the grocery store and also save money. Also, purchasing generic versions or store brand products that are healthy like cereals, peanut butter such as yogurt, granola, and cereals can help you save money. “Stocking up on supermarket-brand basics will save you 15% to 30% on average,” Harris-Uyidi elaborates.

Make use of coupons for groceries or cashback applications to reduce the cost of shopping at the shop.

Andrea Woroch, a budgeting expert, suggests buying coupons from grocery stores’ cash-back applications (such as and Fetch Rewards) as well as credit cards that provide cash-back on purchases. Grocery gift cards that are available on websites like Raise and GiftCardGranny, offer another way to cut costs on healthy meals. Raise allows you to trade in your gift cards for cashback, whereas GiftCardGranny lets you earn cashback from gift cards you purchase on their website. These can then be used to redeem gift cards.

Make meals in advance.

After a tiring day after a long day, the last thing you’d want to cook is. Make sure to dedicate a day each week to plan your meals to avoid the takeaway menu when you’re in these situations. It doesn’t need to be difficult to cook meals. To simplify things Harris-Uyidi suggests incorporating the protein of your choice, as well as at a minimum an ingredient from a vegetable source, as well as a whole grain or nutrient-rich carbohydrate with each meal. Making nutritious meals in bulk can save time and money, and makes it easy to eat healthily.

“This guarantees you have lots of leftovers that you can freeze and reheat on evenings when you don’t feel like cooking,” says Woroch. “This will certainly dissuade you from ordering takeout and eating anything unhealthy.”

Make an investment in frozen vegetables.

Fruits and vegetables that are frozen are a cost-effective method of eating healthy.

According to Woroch frozen vegetables cost about 30 percent less than fresh. Furthermore, vegetables and fruits remain longer in storage and are usually cut and ready to be eaten which means you don’t have to spend time cleaning and chopping. Food frozen can be an option for those who don’t utilize all of the fresh food that you purchase, or if it is prone to spoiling quickly.

“Flash-frozen food lasts far longer than fresh produce and retains the majority of its nutrients,” Adams says. If you spot fresh fruits and vegetables available for the market, Adams recommends buying in the bulk and freezing some of it yourself to prolong the lifespan of the food. Remember that this is not applicable to canned items that contain more salt, fat, and sugar levels.

Reduce your dairy and meat consumption.

I am Rachna, health and fitness blogger, I write blogs for Women Health and Fitness

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