Some foods are expensive, but you don't have to include truffles and lobster in your meal plans to eat well. Some of the most nutritious foods are also the least expensive, such as legumes. Include at least five servings of vegetables and fruits per day in your menu, as recommended by the American Cancer Society. Buying fresh produce in season is often cheaper than buying imported produce out of season. With some basic cooking skills you can turn inexpensive foods into tasty and appealing meals.
Strategy
The key to eating well on a budget is planning ahead. Plan your meals and make a grocery list before shopping and stick to it. Wasted food is wasted money. Make a plan for leftovers, recommends The University of Maine Cooperative Extension. Use extra meat from dinner in sandwiches the next day. Uneaten vegetables make a good addition to soup. Cooking meals ahead of time can save both time and money. Double the recipe you are cooking and freeze half for another meal. When you're in a hurry you will have a meal that just needs re-heating and you won't be tempted to spend money on fast food.
Considerations
Including vegetarian meals in your weekly menu is an efficient and healthy way to save money. The University of New Hampshire Cooperative Extension points out that alternatives to meat, such as lentils and beans, are much less expensive than meat and also provide protein, fiber and other nutrients. Controlling portion sizes saves money and is healthier for you. The American Cancer Society notes that just 3 ounces is the recommended serving size for meat, so a full-sized roast can provide several meals.
Foods
Barbara Farner, an educator with the University of Illinois Extension, recommends purchasing day-old bread if it will be consumed quickly. Bread that is slightly stale is ideal for making croutons and stuffing. The nutrition educator also points out that purchasing a whole chicken is less expensive than buying boneless, skinless pre-packaged chicken. A whole chicken can also be stretched into two or three meals. Roast the chicken one night for dinner, chop up the leftovers for a chicken salad lunch the next day and use the carcass to make chicken stock.
Money-stretchers
Yogurt is a healthy breakfast food and snack. Large containers cost less than individual cups. Batches of cooked oatmeal will keep for up to a week in the refrigerator and provide quick and filling breakfasts. Reheat dinner leftovers for lunch or make sandwiches with leftover meats. Lentil soups and bean stews are inexpensive to cook. Pair with a salad and whole grain bread for healthy and hearty dinners.
Benefits
Cooking fresh food at home is generally healthier than buying processed and pre-packaged foods. Many convenience foods are high in fat, sodium and sugars, all of which can contribute or lead to health problems, such as heart disease and obesity. Including inexpensive high fiber foods in your diet, such as beans, lentils and oats, can aid weight loss and help prevent heart disease, according to MayoClinic.com.
References
- American Cancer Society: Controlling Portion Sizes
- The University of Maine Cooperative Extension: Ideas for Planning Thrifty Menus
- University of New Hampshire Cooperative Extension: Quick and Easy Meals for Less
- University of Illinois Extension: Thrifty Living - Economical, Healthy Meals
- MayoClinic.com: Dietary fiber: Essential for a Healthy Diet
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