Being on a tight budget doesn't mean you have to eat unhealthy food. In fact, processed foods and prepackaged meals are not only more expensive but also less nutritious. Still, low-income Americans might have a hard time planning a well-balanced, healthy diet. According to community outreach organization Amber Waves, low-income households tend to consume more fast food and less nutritious meals because of tight budget and time constraints. Low-income people who receive food stamps have a better chance of having a healthy diet than those who do not.
Fruits and Vegetables
According to the Center for Disease Control (CDC), it's possible to eat fresh fruits and vegetables without breaking your budget, as long as you shop smartly. Always buy in season. Produce that needs to be transported from other zones to a supermarket near you is likely to be more expensive than something currently growing locally. Don't discount frozen or canned vegetables and fruits, though. They can sometimes be cheaper, especially if they are close to their expiration date. Rather than going shopping with a specific fruit or vegetable in mind, look at what's on sale that day. Avoid pre-cut veggies or small bags of veggies. Buying in bulk is usually cheaper.
Protein
Meats are more expensive than other forms of protein, so people on a tight budget should buy them sparingly. Lean ground beef is cheaper than other types of red meat and you might also find cheap canned fish and frozen cheap at good discounted prices. Non-meat sources of protein are a better choice because they're still healthy and nutritious but are also much cheaper. Choices to try include tofu, peanut butter, beans, lentils and soy nuts. Texturized vegetable protein, also known as faux meat, is used to make meat-like products. TVP is popular among vegetarians because it comes flavored as chicken, fish and beef, for those who miss the taste of meat.
Carbohydrates
Healthy carbohydrates might be trickier to get on a very low budget. White flour items such as white bread are usually cheaper than whole wheat or whole grain products. One way of dealing with this is to make your own bread at home or to buy bread that is one day old, since many shops sell it at a discount. Brown rice can be more expensive than white, but you can usually get a good price if you buy it in bulk or large bags, rather than 1-lb bags. Beans are also a good source of carbs and since they also provide protein, they are a well-rounded source of nutrients.
Eating on the Go
Low-income people should try to avoid eating out. This is because the cheaper options are usually those sold at fast-food restaurants or similar establishments. Although cheap, they're usually high in fat and calories and devoid of nutrients. If you must eat while out, try to plan in advance and bring something with you. A vegetable soup inside a thermos is cheap to make and healthy. Or you can make your own wraps using leftover meat and veggies. If you must eat on the go, buy a piece of fruit or a yogurt, rather than eating at a restaurant.
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