Well, it’s that time of year again. So many people are making New Year’s Resolutions for eating healthy or lose weight. The problem is, if you aren’t careful, it can cost a lot of money and waste crazy amounts of food. The key is to know what you will eat, plan, shop thoughtfully, and store food in a way that reduces waste.

Here’s what has helped me shop smart and still eat healthy foods while staying on budget. I’m not gonna lie, it’s much easier now that there are only two of us but I used these same ideas for a family of six.

15 Tips for Eating Healthy on a Budget

1. Buy Frozen
If you didn’t get a chance to grow and put by your own food for winter, don’t worry. Frozen food from the grocery store can be just as tasty as fresh.  Now I’m not talking about frozen meals – strictly the frozen veggies and fruits with nothing added to them. It’s life changing to heat up some frozen vegetables, add a fried egg to the side, and have breakfast in a jiffy. A healthy breakfast super fast!

2. Prioritize Organic Produce
Buy organic fruits and vegetables whenever you can. This is especially important with food that you eat whole or unpeeled — strawberries, spinach, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and sweet bell peppers. Bananas, squash, and other foods that you don’t eat the peel of can be purchased not organic.

3. Buy in Bulk
Buy in bulk when it makes sense. At first, you may think you’re spending a lot of money on bulk items, but when you break down the costs per serving or unit, you may be saving money. Be sure to do the math – sometimes bulk purchases aren’t as thrifty as stores like you to think. Also, be sure that foods you buy in bulk are foods you eat regularly and store them in a way that they will stay fresh.

If you are a duo and not a big family you might find that splitting a case with another family member or friend to be an affordable and waste reducing exercise.

4. Shop Wisely
I’ve become a big fan of Aldi over the past few years as they offer more and more organic produce. Also consider, frequent visits to your local farmer’s markets. If offered in your area, get involved in CSA’s (community supported agriculture) or a community garden.

5. Nut and Seeds
Nuts and seeds give you more bang for your food shopping buck. Not only are they dense in calories, but they’re also nutrient dense. A little goes a long way when you are counting nuts and seeds in your daily calories.

6. Shop Seasonal
Remember the season! I try to post here each season a list of currently “in season” foods for my area – Ohio, USA. Trying to get strawberries in the dead of winter is quite expensive in comparison to purchasing them when they’re perfectly ripe and local in the spring – Not to mention the savings to the environment. Buy produce when it is in season to get the best price and then preserve it for healthy food all year long!

7. Make Friends with Beans
Beans, lentils, legumes, pulses – whatever you may call them, all are fantastic ways to bulk up any meal in terms of volume and also in calories and nutrition without costing you much. Dry pulses such as beans, peas, chickpeas, etc. are great to purchase in bulk and store well in airtight containers or mason jars.

8. Meal Plan
Making a meal plan, including how you will use leftovers will save you lots of time during a busy week and help you reduce food waste. The trick here is to make the plan and stick to it.

9 . Make a List and Stick to It
Prioritize the foods and items you need by making a list before you leave the house. This helps cut down on impulse buys and keeps you on track with the meals you’ve planned!

NOTE: I’m really bad at sticking to a list so my husband does the shopping. It’s saved us TONS of money.

10. Batch Cook and Prep
Preparing meals, whole or in part, for the week ahead not only saves you time but can help save you money. Buying fresh food and cooking it quickly to freeze or refrigerate will help reduce waste and make week night meals that much quicker to get on the table.

11. Make Double & Freeze 
Cooking large batches of beans, rice, soups, and lentils then freezing them in mason jars is a great way to save yourself time money. Even batches of cookies work well with the freeze and thaw when needed method.

12. Make It From Home 
Homemade mustard will knock your socks off with flavor!  You’re often paying for the convenience and brand rather than the actual ingredients in most store bought foods – not to mention that knowing EXACTLY what is in your food is important for your peace of mind.

13. Garden
If you can’t buy it, try to grow it! Growing gardens, whether personal gardens or communal gardens, is a great way to have local, seasonal, and healthy food right at your fingertips. It also is a great teaching/learning experience for everyone in the family. PLUS gardening is good for your physical and mental health as well.

14. Clean out the Pantry
It’s smart to clear the house of foods and goods that can easily be donated that don’t necessarily mesh with your goals and lifestyle. You know, those impulse items you try to avoid, or items you bought for an exotic recipe and then didn’t make. Or the food you bought that is high in calories or fat that don’t fit your new eating plan.

15. Be Smart About Storage
Storing your bulk items in airtight containers is a great way to keep your grains, nuts, seeds, and beans optimally fresh. Storing nuts, especially bulk sizes, in the refrigerator will help keep them from becoming rancid. Use glass storage over plastic as often as you can and be sure to inventory and rotate foods to use the older items first.

Many of the things on this list may seem like common sense but it’s hard to keep EVERYTHING in mind when changing up your eating habits.

New habits can be hard to incorporate but remember to go slowly and be gentle with yourself.

Do YOU have new goals for how you will eat and take care of yourself in 2019? I’d love to read some of your ideas and thoughts in the comments below.

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