Tight food budgets are a reality for many families, whether by necessity or simply to free up funds for other priorities. Unfortunately, fresh foods can be costly, making it more challenging to make low-calorie, diet and budget-friendly meals. Make smart choices about protein, fruits and vegetables to keep your body and your bank account healthy.
Types
A well-balanced and calorie controlled diet includes fruit and vegetables, lean protein, low-fat dairy products and whole grains. While you can select expensive foods within these groups, less costly options are available. If you've relied on packaged convenience foods and snack foods, you may find that choosing fresh, whole foods reduces your total food cost. Adding additional vegetarian meals to your diet may also help to reduce your costs, recommends Fitness Magazine.
Considerations
Stick to your food budget with seasonal shopping. Opt for produce that is in season to control costs or choose high-quality frozen fruits and vegetables. If you do include canned foods in your diet, choose low-sodium vegetables or fruit canned in its own juice, recommends the Mayo Clinic. Beans and eggs are an inexpensive and versatile addition to a low-calorie diet, while frozen fish is less expensive than fresh, according to Fitness Magazine.
Time Frame
You can keep costs down by purchasing larger containers of some foods, like yogurt, and portioning them into single servings or cooking larger batches of food and freezing for later meals or saving leftovers for work lunches. Low calorie, healthy soups, casseroles and many pasta dishes can be prepared ahead of time to allow you to save on frozen diet meals. On busy weeknights, quesadillas, wraps and simple soups can all save you time, money and calories.
Benefits
Food is a significant cost for many families. High-calorie fast food, pizza deliveries and take-out add to that expense, both in the cost to health and budget. Healthier lifestyle choices and smarter shopping can result in a slimmer waistline, fewer health risks and more money in the budget. Preparing lower calorie, low-fat meals for your family can help start your children on the way to a lifetime of healthy eating.
Costs
Healthy eating doesn't have to be expensive, and you don't have to rely on cheap foods high in fat or low in nutrients. Farmer's markets and discount groceries can help you to find affordable produce, while ethnic markets can be an ideal source of whole grains at low prices. Experiment with new recipes and ethnic foods to expand your diet without expanding your budget.
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