How Healthier Eating is Cheaper

Healthy eating on a budgetTonight we have a special Guest Post from Lauren Davidson. She is about to graduate college and she wanted to write an article for us for the experience. She is interested in writing about health and budgeting. I think she did a good job. Let us know what you think…

How Healthier Eating is Cheaper

Special diets are very popular these days, but buying meal plans and unusual ingredients can get very expensive, very quickly. Many people who want to lose weight and eat healthier just can’t afford to keep up with these diets! For example, going wheat- and gluten-free has been advocated as a way to shed belly fat, but dieters who substitute regular foods with gluten-free versions should be prepared to spend up to 10x more per serving. This is especially true for the 44 million borrowers struggling with student debt (like myself!).

Luckily, there are ways to eat healthier that don’t cost a set amount per meal, force you to shop only at certain stores, or eliminate common foods from your diet. Healthy eating on a budget IS possible, if you follow some commonsense suggestions.

Stick to Cheap Proteins

Red meat is expensive, and research shows that it also has damaging long term effects on your body when not eaten in moderation. This doesn’t mean that you have to cut red meat out entirely, though. When shopping, look for less expensive cuts of beef and ask a butcher or a shop employee working the meat counter how to cook those cuts in ways that make them tender.

Poultry such as chicken and turkey is healthier for you than red meat, and also less expensive. Eggs are another excellent source of cheap protein, and they go way beyond just easy breakfasts. Soufflés and omelets can be served for dinner, too. Add plenty of fresh, chopped vegetables and you’ll have an inexpensive but healthy meal.

Keep in mind canned tuna as an alternative to fresh fish, which can be significantly pricier. One can of tuna contains about 120 calories and 28 grams of protein, and will cost you between $1 – 2. Canned Salmon and canned sardines are also good standbys if tuna gets boring.

Lastly, don’t forget about legumes. Beans are probably the cheapest and most underrated form of protein, but also one of the most versatile. Challenge yourself to think beyond the basics, such as soup and side dishes. Toss them into salads or blend them into dips; there’s very little that they can’t be added to, and at around $1 for 16oz they are just about the cheapest protein you can buy.

Buy Frozen Fruits and Veggies

The cost of filling your menu with fresh fruits and vegetables can be prohibitively expensive, but there are some great tips and tricks to loading up your diet without emptying out your wallet. First, buy fruit and vegetables that are in season and freeze or can them for future months when they become more expensive. Second, stock up on frozen fruits and vegetables because their nutritional value is surprisingly close to that of fresh produce. Canned versions tend to be high in salt if they’re vegetables, and they lose some of their nutritional value because of high-heat processing. Frozen produce, on the other hand, needs no additives and retains more of its natural nutrients.

Ever wonder why frozen fruits and vegetables are so often cheaper than fresh ones? Since it takes an extra step to freeze them, at first it seems counter-intuitive that frozen is cheaper. Actually, it’s the higher cost of transporting and displaying fresh produce that gives frozen its economic advantage. Fresh produce must be brought to its destination much quicker, and more carefully, so that it arrives in unmarred condition before it goes bad. Frozen produce, on the other hand, can hang out in the freezer for weeks or even months with very little change in quality. It’s also much easier to transport, since bags and boxes can be stacked on top of one another without fear of bruising. Just another reason to check the frozen fruit aisle!

Buy in Bulk

Buying in bulk can save you big bucks! If you are single or have a small family, find a friend or relative who is also interested in healthy eating on a budget and go shopping together at the big box membership stores like Costco, BJ’s Wholesale Club, and even Amazon, then split both the quantity and the cost. The most important advice when shopping in bulk at these stores is to limit your list to healthy items. Stick to meats, produce, and fat-free or reduced-fat dairy products such as skim-milk mozzarella sticks. Don’t fall for the sugary stuff, but do load up on staples such as pasta, beans, brown rice, coconut oil, and yogurt. These stores also run continual sales, so scan coupon books ahead of time and look specifically for healthy options.

Fresh produce at the Real Canadian Superstore ...

Look for Nutritionally Dense Foods

“Superfoods” is one dietary trend that is encouraged when combining healthy eating with cheap meal planning, but try to stay away from the exotic varieties that can cost a lot. Superfoods are those foods which are nutritionally dense. Great examples are kale, broccoli, spinach, carrots, blueberries, and salmon. Remember, frozen blueberries and canned salmon will cost much less than their fresh counterparts, and are nearly as good for you.

Other nutritionally dense foods include kefir and low-sugar yogurt, both of which are full of probiotics which can help regulate body systems and improve the immune system. These foods are also high in protein, which makes them more filling and postpones hunger. Combining nutritionally dense foods, such as topping yogurt with fresh or frozen berries, is a great way to start your morning or to hold off hunger pains mid-afternoon.

Lauren Davidson is a soon-to-be graduate from the University of Pennsylvania with majors in Communications and English. She is also a freelance writer for hire. You can see her work at

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9 thoughts on “How Healthier Eating is Cheaper

  1. Marggies

    Thanks so much for this write up.This is a great article! And I learnt a lot from it.You have been able to put together everything about spending less and yet put good super healthy food on the table.I just wish most people could get hold of this important info, because you don’t have to break the bank or be very rich in other to eat healthy. Costco and some others warehouse food clubs you mentioned are a good place to start, because apart from your ability to buy in bulk, you can also get some nutritionally densed foods like kale, broccoli, spinach, blueberries as an option, even when frozen, they are cheaper and the yet the nutrient content still remains the same.

  2. Alex@BigBlueWaves

    Thanks for sharing, I find most of the tips very useful!

    Healthy diet doesn’t have to cost much, indeed. If we cut back on expensive animal products and increase the intake of common plant food staples (fruits, veggies, whole grains, nuts, etc) we can improve our health and even save some money.

    All the best!

  3. Chloe

    I think the same as Carole does above ^
    Buying fresh fruits and vegetables is usually a lot better! They do last just as long, especially if you’re eating them every day, you can make soups, salads, grilled vegetables.. everything! I love using in-season products which is definitely better for your wallet. The more in season the cheaper it is, if you’re wanting strawberries in winter you’re going to end up with a slight expense issue.

    I also think it’s cheaper to make ‘proper’ meals for lunches at work over buying or making smaller bites. They fill you up more and make you enjoy your food a lot more.
    Chloe´s last blog post ..Spring ingredients to look out for…

  4. Carole

    Even though its the dead of winter in the midwest where I am, we are already getting strawberries from California and Florida. The broccoli has been great the last couple of weeks.

    When a bag of chips goes for 4 or 5 bucks, I don’t think vegetables are that expensive.

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