Many people believe that it is impossible to maintain a healthy diet rich in fruits, vegetables, and good proteins, carbs, and fats in an affordable way. This has led people to believe that it is more affordable to eat fast food or cheap processed food and that a healthier diet is out of reach. By grocery shopping strategically, making the most out of the food you buy, and planning ahead, you can take meaningful steps toward building a healthy, more affordable, and more sustainable lifestyle.
Frozen and canned fruits and vegetables sometimes get a bad rap because they are not found in the grocery store’s fresh produce section. The truth is, not only are most frozen and canned fruits and vegetables cheaper than the ones found in the fresh produce section, but they are also harvested at the point of peak freshness and are preserved within hours of harvesting. This makes most frozen fruits and vegetables just as nutritious as fresh produce and, in some cases, more nutritious. Frozen vegetables and fruits are often pre-cleaned and cut, meaning that only the parts of the fruit or vegetable you want to eat go into the bag of food you buy and make it easy to prepare healthy meals, even on a time crunch. Using canned and frozen fruits and vegetables also helps the food you purchase last longer, ensuring that you do not waste money on spoiled produce or contribute to food waste.
Another great way to save money while eating healthy foods is to make the most out of everything you buy and eat by repurposing your scraps. Romaine heads and green onions can be regrown with the help of a glass of water and some sunlight, allowing you to stretch your greens for longer. By boiling the parts of vegetables that you would prefer not to eat and that you would normally peel off with herbs and spices, you can make a rich, delicious vegetable stock that you can cook with throughout the week or freeze. Leftover cooked vegetables are the perfect base for many delicious, healthy meals. You can bake them into a frittata, use them in a quick soup, or use them to bulk up your rice and pasta. There are plenty of delicious recipes that can be found on all corners of the internet (including this site!) that provide clever and creative ways to make the most out of all your fruit and vegetable scraps.
After a long day of work, cooking a healthy meal over a hot stove is one of the last things many of us want to do. It can be tempting to pick up some take-out or fast food on the way home, especially if you are already in the mindset that those foods are cheaper anyway. One way to eat healthier while saving money is to plan your meals ahead. By planning ahead, you will have a clear direction and idea of what you need to buy every time you go to the grocery store, ensuring that no money is wasted on things you do not need if you are trying to save money and shop frugally. On a day off or when you have some downtime, you can prepare large batches of delicious dishes to last you the week, that way, when you finish that long day of work, you can quickly reheat your nutritious meal instead of having to create an entirely new one. Planning ahead will also allow you to showcase foods with the most bang for their buck in your dishes. For example, if you follow a vegetarian diet but need to get iron and protein from somewhere, planning ahead can help you find and cook recipes that heavily feature beans, tofu, and other foods that are low in cost, high in protein, and absorb the flavor of whatever you cook well. Rice and lentils are also great pantry staples that are very inexpensive while being rich in vitamins and minerals of their own. They can be used to stretch meals all week while keeping you full and satisfied.
The big sell for fast foods is that they are cheap. While fast foods are fast, they might not necessarily be as inexpensive as you think. Fast food prices around the country are rising, especially as more cities and states move to a higher minimum wage and more fast food restaurants start to use higher quality ingredients and healthier recipes. Over the years, fast food prices have jumped. Hamburger prices, for example, have risen by over 50% in a relatively short window of time. There are countless articles dedicated to the rising cost of fast food prices.
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