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When money is tight, figuring out what to eat can feel like an impossible puzzle. And it\u2019s not always just about budgeting. It can also be about access, time, availability and making hard choices with limited resources.<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n Registered dietitian Elyse Rottinger, RD, LD<\/a>, offers insight into healthy, lower-cost foods, plus tips to help you stretch your grocery budget (and your groceries) further.<\/p>\n When you\u2019re trying to eat healthily with limited resources, the key isn\u2019t perfection. It\u2019s making the most of what\u2019s available to you. Some of the best inexpensive foods are ones that:<\/p>\n Let\u2019s take a look at the most reliable building blocks of healthy meals on a budget.<\/p>\n Fruit and vegetables are critical to a healthy diet, offering vitamins, minerals, phytonutrients, fiber and more. But fresh options aren\u2019t always accessible or affordable.<\/p>\n \u201cFresh produce can take up the largest portion of your grocery bill. But buying frozen or canned produce can be just as nutritious,\u201d Rottinger says. \u201cIt also helps extend shelf life and cut down on prep time.\u201d<\/p>\n Here\u2019s how to find the most nutritious versions:<\/p>\n If you\u2019re buying fresh veggies, Rottinger recommends multipurpose options like:<\/p>\n \u201cThese items last longer, can be used in many different recipes and are lower cost compared to other vegetables,\u201d she notes.<\/p>\n Protein<\/a> helps keep you full and supports your overall health. But expensive cuts of meat can send your grocery bill sky-high. Rottinger says these less-expensive options can help you get your fill of protein without spending nearly as much:<\/p>\n And meat isn\u2019t the only way to get your fill of protein.<\/p>\n \u201cBeans<\/a> and lentils<\/a>, both canned or dried, are low-cost per serving and offer protein, fiber, iron and other heart-healthy nutrients,\u201d Rottinger says. \u201cThey\u2019re a great addition to soups and salads, and they blend well to make dips like hummus.\u201d<\/p>\n Other meatless protein options you may be able to find for less include:<\/p>\n Whole-grain foods<\/a> are healthier than refined grain products and tend to last a while in the pantry. Look for:<\/p>\n \u201cThey can be used in many different recipes, and they provide more fiber than products that are made with processed white flour,\u201d Rottinger says.<\/p>\n It\u2019s not just about what<\/em> you buy. These strategies can help you stretch your money further, starting with your trip to the grocery store and ending with what you do at home.<\/p>\n Creating a weekly meal plan allows you to plan your meals around what\u2019s on sale.<\/p>\n \u201cGet into the habit of looking at the cost per ounce of food listed on the grocery shelf tags,\u201d Rottinger encourages. \u201cThis way you can compare different products or quantities of food and select based on the cheaper option.\u201d<\/p>\n She shares other tips to find the best discounts and deals:<\/p>\n Convenience comes at an extra cost. Pre-portioned, packaged foods are almost always more expensive than buying in bulk.<\/p>\n \u201cLarger packages of poultry, fish and meat are typically a lower cost per weight compared to smaller portions,\u201d Rottinger says. So, skip pre-packaged options, and DIY at home instead: Slice pork loin into chops, cube a roast into chunks, etc.<\/p>\n The same is true of snacks. Individual packages of cereal, crackers and oatmeal are costly, so buy bulk oats or big boxes of cereal to portion out yourself.<\/p>\n Buying bulk can sometimes mean paying a higher upfront cost. But it can save you significant money in the long run.<\/p>\n Your freezer is a key tool in shopping smart on a budget and always having healthy foods at the ready. And in many cases, it goes hand-in-hand with buying in bulk.<\/p>\n \u201cAs soon as you get home from the store, divide food into smaller servings that fit your needs,\u201d Rottinger advises. \u201cFreeze in individual containers to thaw and use as needed.\u201d<\/p>\n She shares tips for different categories of foods:<\/p>\n Produce is usually cheapest during the season it\u2019s grown. So, buy nutrient-rich options like berries and leafy greens in summer and freeze them for fall.<\/p>\n \u201cIf produce ripens before you can eat it, that\u2019s when your freezer comes in handy,\u201d Rottinger says. \u201cSome simple canning recipes are also a good way to use fruit that\u2019s starting to get soft.\u201d<\/p>\n Berries about to go bad? A homemade berry chia seed jam<\/a>, for example, extends the lifespan of produce and can be made with less added sugar than store-bought.<\/p>\n You don\u2019t have to eat the same meal three days in a row! Get creative with ingredients and leftovers by using the same foods in different meals. For example:<\/p>\n You may not have many grocery-shopping options, depending on where you live, what transportation is available and a variety of other factors. But if possible, consider:<\/p>\n When you\u2019re planning meals, try to hit all the major food groups. Here are some low-cost, nutritious meal ideas to help get you started:<\/p>\n Sometimes, you can\u2019t make ends meet, no matter how hard you try. Food insecurity<\/a> means not knowing whether you can consistently access the healthy foods your body needs. And it affects an estimated 18.3 million households in the U.S.<\/p>\n Local food banks and food pantries are there to help \u2014 and that can help free you up to spend your money on bills, transportation and other necessities.<\/p>\n \u201cSometimes, people are hesitant to visit food banks because they feel that others need it more than they do,\u201d Rottinger acknowledges. \u201cBut these resources exist to fill gaps for anyone in the community, not just those in need of help the most.\u201d<\/p>\n Need some help figuring out what\u2019s available to you? In the U.S., reach out to resources like Feeding America<\/a> or 211<\/a>, or talk to a local dietitian, to understand which options make the most sense for you.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":" When money is tight, figuring out what to eat can feel like an impossible puzzle. And it\u2019s not always just about budgeting. It can also be about access, time, availability and making hard choices with limited resources. Advertisement Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We […]<\/p>\n","protected":false},"author":1,"featured_media":220,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,3,6],"tags":[],"class_list":["post-219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-nutrition","category-health","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts\/219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/comments?post=219"}],"version-history":[{"count":0,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/posts\/219\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/media\/220"}],"wp:attachment":[{"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/media?parent=219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/categories?post=219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/modernfitnessguide.com\/index.php\/wp-json\/wp\/v2\/tags?post=219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Healthy options on a budget<\/h2>\n
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Produce<\/h3>\n
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Protein<\/h3>\n
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Grains<\/h3>\n
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More grocery tips on a budget<\/h2>\n
Plan your meals around discounts<\/h3>\n
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Buy in bulk (and skip prepackaged options)<\/h3>\n
Make friends with your freezer<\/h3>\n
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Look for in-season produce<\/h3>\n
Repurpose foods<\/h3>\n
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Shop someplace different, if you can<\/h3>\n
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Turning them into family meals<\/h2>\n
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Where to turn for help<\/h3>\n