You can eat nutritious foods even if you're on a budget. For healthy and frugal food shopping, focus on unprocessed foods that you prepare at home. Whole, unprocessed foods require more preparation, but they're healthier and less expensive than packaged, processed foods such as frozen dinners, ready-to-eat cereals and snack foods.
Plan Before Shopping
Advance planning is an important part of healthy and frugal food shopping. Plan your menu for the week, and look for discounts and coupons for the items you need for the meals you've decided on. Make a list and stick to it when you're at the grocery store. Eat before you go shopping -- you'll be less likely to make impulsive purchases.
Save on Fruits and Vegetables
Don't skimp on fruits and vegetables to cut your food budget. Instead, buy in-season produce to save money -- it is less expensive and at the peak of flavor and nutrition, too. If fresh fruits and vegetables are too expensive, buy them frozen. Fruits and vegetables are often frozen immediately after harvesting, which makes them a nutritious choice. Some nutrients are lost in the processing of canned produce, but it's still a better option than forgoing fruits and vegetables completely. Avoid fruit canned with sugar or syrup to keep it healthy.
Spend Less on Protein
Protein is an essential part of a healthy diet, but meat is expensive. Consider meals based on less expensive sources of protein to save money. Lentils, tofu and canned or dry beans are good options for frugal food shopping, especially if you stock up when they're on sale. Canned fish or chicken are nutritious and can be used in casseroles, sandwiches and salads. When you do buy meat, make it go further by using it in soups, stews and casseroles mixed with whole grains, beans and vegetables.
Buy in Bulk
Purchase healthy foods in bulk to save money. Buy all your whole-grain foods in bulk, such as brown rice, barley and oats. Store them in air-tight containers to keep them fresh. Divide large trays of meat into smaller portions and keep them frozen for later use. Consider joining a warehouse or discount store to get good deals on bulk foods such as skinless chicken breasts and reduced-fat cheese. Split your frugal bulk food purchases with a friend if the large sizes are too much food for you.
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