Staying Nourished Despite Inflation: Food on a Budget

Are you worried about the rising inflation impacting your ability to purchase healthy foods? This article discusses ways to eat healthy on a budget and food swaps to save money.

Plan Ahead to Avoid Unnecessary Costs

Eating healthy while food prices continue to soar requires a plan. So what does this look like?

Plan and prep your meals according to your daily schedule (the time you have to prepare meals). Your grocery list should only include items needed for planned meals (which will save money and reduce food waste). But before you shop, take inventory of items already on hand to prevent duplicate purchases. Be sure to check grocery store promotions and sales — and don’t forget to use those coupons!

Additionally, make sure to cook enough for leftovers so that you won’t have to cook every day.

Save Money by Buying Food in Bulk

When purchasing your food from the grocery store, look for bulk options that can save you money, but be sure you have a need for these types of purchases, as you don’t want bulk items to spoil before use. Feel free to opt for frozen and canned fruits and vegetables, as they are typically lower in cost and keep longer in the freezer or pantry. Remember, you can purchase frozen and canned foods in bulk (especially when they are on sale) and use them over an extended period of time when planning your meals.

Are frozen fruits and vegetables less nutritious? Not at all! A study published in the Journal of Food Composition and Analysis showed that fresh produce does not have significantly greater nutritional value than frozen produce. However, another study from the Journal of Agricultural and Food Chemistry showed that the vitamin content of frozen produce is comparable to, and occasionally higher than, that of fresh produce (with few exceptions).

Canned fruits and vegetables have just as much nutritional value as their fresh counterparts. Beware of the sodium content in some canned vegetables as salt is a widely used preservative and flavoring agent in commercial processing. According to the American Heart Association, a diet high in sodium can increase your risk of chronic heart disease, including high blood pressure.

So, when grocery shopping, look for cans labeled as “low salt” or “no added salt” to reduce your sodium intake. And it wouldn’t hurt to rinse your canned vegetables before using them (even if the label says “low sodium” or “no salt added”).

For canned fruit or fruit snack cups, choose those packed in water or 100% juice, rather than syrup, to reduce your added sugar intake.

Benefit from Dry Ingredients

Buying dry ingredients in bulk can also be highly cost-effective, as most have a long shelf life, thereby providing nutrients for many different meals. Examples include dried beans, lentils, split peas (all excellent plant-based protein sources), whole-grain rice varieties, pastas, and oats (all rich in dietary fiber, vitamins, minerals, and antioxidants).

In summary, spend less while keeping meals healthy by making a plan for your meals (remember to stick to your grocery list). Choose frozen, canned, or dried produce. Search for sales. Opt for plant-based proteins and less expensive cuts of meat. Take inventory of foods you have on hand before you shop, and definitely buy in bulk if necessary.