10 Ways to Eat Smart on a Budget

Smart Tips for Spending Less and Eating Better with a Limited Budget

Aug 12, 2009

Parents may be finding it challenging to fix healthy foods on a limited budged. Follow these smart tips with easy ways to eat healthier and still spend less on food.

Food prices, as with everything else, are going up as the economy is getting worse. Parents and families may be finding it difficult to make healthy food choices with fewer dollars to spend on food.

By spending a little bit of time, thinking about your food choices and finding ways to pre-plan meals and snacks, it is possible to eat healthy on a limited budget.

Here are some smart tips using the acronym SMART BUDGET as a reminder for ways to shop smarter and eat healthier on a budget.

S – Seasonal Fruits, Veggies and Fish

Eating what is in season, whether it is fruits and vegetables or fish is a good way to cut down on food costs. Produce, in particular, is fresher, has more nutrients, tastes better (so it may be more appealing) and costs less when it is in season.

M – Meatless Meals

Making at least one day a week a meatless day is a good way to cut costs. Making more than one day a week a meatless day and eating healthy protein sources like beans, eggs, milk and alternative proteins (soy, tofu, whole grains) can significantly reduce food costs.

A – Ads and Coupons

Keeping an eye out for the weekly store ads, shopping the sales, stocking up when possible and using coupons for foods that you would normally buy are all ways to reduce food costs.

R – Reuse and Recycle

Buying small plastic containers to use for partitioning food and making your own healthy snacks helps reduce food costs. Making individual sizes of applesauce or other fruits for the kids to take to school cuts costs. One big way of reducing beverage costs is to purchase an aluminum water bottle and BYOB (Bring Your Own Bottled Water) instead of buying expensive bottled water.

Many stores and recycling centers give money back for recycling bottles and containers, a way of getting some money back for the containers in which the food comes packaged.

T – Trim the Take Out Meals

One big cost of meals is eating out. Decreasing the number of take outs and increasing the number of meals eaten at home, can reduce food bills and if you are fixing the right types of foods at home. Cooking foods like chili, soup, tacos and stir-fry are ways of being more economical eating in rather than eating out.

B – Beans and Legumes

Beans and legumes are economical sources of non-meat protein. They are also good sources of fiber. Mixing beans with rice makes for an inexpensive, complete protein. There are many different ethnic dishes that combine beans and rice.

U – Underscore Calcium and Milk Foods

Milk and milk products, like yogurt are good sources of calcium and protein. One way of extending a milk budget is to buy non-fat dry milk and substitute it in recipes for milk sources. Milk can be extended by mixing regular milk with equal amounts of dry milk, helping to stretch a food budget.

D – Divide Your Own Snacks

Buying foods in bulk or at least larger amounts and then measuring and dividing them into smaller packages (snack sized bags) is a more economical way of creating the 100 calorie packaging, popcorn bags or veggie snack packs for the kids. Add a plastic container with salad dressing and you have a veggie dip pack.

G – Grains and Breads

Whole grains, like brown rice, oatmeal and barley, are good sources of fiber, which are more filling than high fat foods. Eating more filling foods can result in eating less food, so eating whole grain, high-fiber foods is a healthy way to manage weight.

E – Eat Fruits and Veggies

Focusing on eating more fruits and vegetables is not only healthier for you, but eating more fruits and vegetables (fresh, frozen or canned) can be good sources of vitamins and minerals as well as being much more economical than other food options.

T – Try Something New

Make it a point to look around the produce section and watch the sales to discover a new food that your family has not tried. A different type of vegetable, fruit, beans or fish that is in season could be a fun, healthy option. Check around the grocery store for recipes.

The SMART BUDGET List

Copy the SMART BUDGET list below, print it out and put it on your refrigerator as a way of remembering how to eat healthy and smart on a budget.

By following these smart tips it will make it easier for you to buy healthier food for your family and have everyone eat smart while still staying within a budget. For even more tips for eating healthier options on a budget read, "How to Eat Healthy on a Budget."

The copyright of the article 10 Ways to Eat Smart on a Budget in Parenting Resources is owned by Kirsti A. Dyer. Permission to republish 10 Ways to Eat Smart on a Budget in print or online must be granted by the author in writing.