10 Easy tips to Eat Healthy when you're on a Tight Budget (2024)

When you are living paycheck to paycheck, or if you are scrapping every dime that you can find, like me, eating healthy at this time is just not an option – it’s just impossible. Meal planning and grocery shopping is already challenging when you are on a tight budget but it’s even a lot harder if you are dedicated to eating healthy.

When I was working in a very stressful job, I was gaining so much weight and I was having health issues, and every time a family member or a friend comes up to me and say “eat healthy” the next thing that comes through my mind is the word “expensive”. And let’s get real, eating healthy can be expensive but the problem was I can’t afford “expensive”. But I needed to make that change since my health was on the line, and thankfully with a few research I found out that eating healthy doesn’t always have to be expensive. There are a lot of alternatives and options that we can try; you just have to put a little effort to it. Let me share to you a couple tips on how to eat healthy on a tight budget.

10 Easy tips to Eat Healthy when you're on a Tight Budget (1)

Plan your meals

You are hitting two birds with one stone if you will be doing this. Not only will it help you make healthier choices (Since normally if we are making a last minute decision, we often go for takeouts or just eating out for dinner) this will also help you save a lot of money since you become more aware of how much money you’re spending on food each week and it will help you buy what you need instead of what you want. Plus you can plan your meals around those items that are on sale at your local stores.

Make a grocery list

Make a grocery list and STICK TO IT. This list is certainly a great way to avoid making poor and last minute food choices. I’ am an impulse buyer, so oftentimes when I go grocery shopping I end up getting what I want (that means junk food over vegetables) instead of what I need. So no more impulse buying! Plus this will also help you save money since impulse buying is one of the main reasons why our grocery bill is too high.

Stock up on sales

I normally keep a look out on sales for frozen vegetables, like peas, carrots or bell peppers. And sometimes your local grocery store might also have a last minute sale on brown rice. So be sure to get those! The great thing is they don’t go bad as quickly as other items and you know that you will use them sooner or later.

Eat less meat

Meat is often the most expensive item on my grocery list. So instead of planning my meals around them and serving them 4 to 5 times a week, I tried to find other alternatives and substitutes for it, I started eating beans and legumes, mushrooms and tofu. You don’t have to completely eliminate meat from your diet if you don’t want to, just try to cut it down a bit.

Buy in Bulk

If you have a lot of mouths to feed then this is certainly a life saver! Just be sure to buy items that you know your family will eat and won’t go bad quickly. I normally go for oats, apples(I just pop them in the freezer and they can last a long time ) and cheese.

Buy frozen vegetables and fruits

Don’t get me wrong I’ am also a fan of fresh produce but after a long stressful day at work the least thing that I want to do, is to prep the vegetables. I no longer have the energy to wash, peel and chop them so oftentimes this just leads to me getting takeout. So I go for frozen produce, its prep free, inexpensive and it lasts longer.

Cook in bulk

If you are someone who doesn’t mind eating the same food twice or thrice a week, or if you just don’t have the time and energy to prepare what to eat then this would be a life saver for you! This will not only help you make healthier choices, this will also help you save money and of course time. So say goodbye to ordering takeout for dinner (which by the way, costs you more money)

Explore your local farmers market

Eating fresh, locally grown fruits and veggies are great for your health; there is just no way around it! Also, try going to your local farmers market when it’s about to close, you can usually get very good bargains on produce around that time.

Buy store brands

Go for Generic! They provide more choices, plus it costs less money than buying their name-brand counterparts.

Opt for seasonal produce

Seasonal produce are generally cheaper. I usually buy more than what I need and I just put them in the freezer. It really helps me save money!

Keep in mind that you don’t have to break the bank to eat healthy. All you have to do is to explore other options. What about you? What strategies do you use to eat healthy when you’re on a budget?

10 Easy tips to Eat Healthy when you're on a Tight Budget (2024)

FAQs

What are 10 tips for good health? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

What are the 10 most healthy foods? ›

Here are the top 15 foods you should be eating according to our experts:
  • Fish. ...
  • Broccoli or any of the cruciferous vegetables. ...
  • Beets. ...
  • Spinach and other leafy green vegetables. ...
  • Kale. ...
  • Peanut butter. ...
  • Almonds. ...
  • Mangos.
Apr 5, 2019

What are 7 healthy eating tips? ›

8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

What are the 7 ways to be healthy? ›

The 7 Steps to good health
  • Don't compromise on sleep.
  • Manage anxiety and stress.
  • Eat a balanced diet.
  • Make exercise a habit.
  • Don't sit for long hours.
  • Quit bad habits.
  • Protect yourself from pollution.

How to eat healthy for beginners? ›

He recommends starting by making sure your diet includes whole grains and healthy fats, ("That's where we get most of our calories," he says), then adding a variety of vegetable and fruits with "an emphasis on plant protein sources;" plus modest amounts of fish, poultry, dairy and eggs.

How do you survive a tight budget? ›

8 tips for finding discretionary money in a tight budget
  1. Make a list before you grocery shop. ...
  2. Consider a side hustle. ...
  3. Save any cash you're gifted. ...
  4. Re-evaluate recurring expenses. ...
  5. Pay attention to your credit cards. ...
  6. Use a rewards credit card. ...
  7. Reassess your bills. ...
  8. Implement a monthly spending cleanse.

What are the 7 super foods? ›

Top 7 superfoods to try
  • Superfoods have no agreed-upon definition, but most nutritionists would describe a superfood as a food offering superior nutrition in its class. Genuine superfoods have a high nutrient bang for their calorie buck. ...
  • Beetroot. ...
  • Blackcurrants. ...
  • Cold-pressed nut oils. ...
  • Watermelon seeds. ...
  • Algae. ...
  • Offal. ...
  • Turmeric.

What is the #1 healthiest food? ›

Top 10 Foods for Health
  1. Water. Drink 8 to 12 cups of water daily.
  2. Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
  3. Whole grains. Eat whole grains sat least two or three times daily. ...
  4. Beans and lentils. Try to eat a bean-based meal at least once a week. ...
  5. Fish. ...
  6. Berries. ...
  7. Winter squash. ...
  8. Soy.

What are the 20 most healthy foods? ›

3. What are Top 20 best food for good health? The top 20 best foods for good health include spinach, broccoli, sweet potatoes, blueberries, oranges, almonds, walnuts, avocado, salmon, tuna, eggs, Greek yogurt, quinoa, brown rice, lentils, chickpeas, tomatoes, carrots, and bell peppers.

What are the 4 rules of healthy eating? ›

Four principles of healthy eating
  • Be yourself.
  • Embrace vegetables.
  • Separate your fats.
  • Eat rather than drink your calories.
Jul 18, 2014

What are the six most important foods? ›

The 6 Major Food Groups
  • Whole grains and starchy vegetables. ...
  • Fruits and non-starchy vegetables. ...
  • Dairy and non-dairy alternatives. ...
  • Fish, poultry, meat, eggs and alternatives. ...
  • Heart-healthy oils. ...
  • Elective or Discretionary Calories.
Jun 6, 2016

What should I eat in a day? ›

Eating a balanced diet
  • eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)
  • base meals on higher fibre starchy foods like potatoes, bread, rice or pasta.
  • have some dairy or dairy alternatives (such as soya drinks)
  • eat some beans, pulses, fish, eggs, meat and other protein.

What are the 5 good health habits? ›

Try to practice these five healthy habits daily which can help to transform your overall health for the better.
  • Drink More Water. ...
  • Go for Evening Walks. ...
  • Eat More Veggies. ...
  • Taking Daily Vitamins. ...
  • Get a Good Night's Sleep.
May 26, 2021

What are good health tips? ›

Here are 20 practical health tips to help you start off towards healthy living in 2020.
  • Eat a healthy diet.
  • Consume less salt and sugar.
  • Reduce intake of harmful fats.
  • Avoid harmful use of alcohol.
  • Don't smoke.
  • Be active.
  • Check your blood pressure regularly.
  • Get tested.
Dec 31, 2019

How do you stay healthy at 10 lines? ›

10 Lines on Health is Wealth
  1. Health is the most important thing in our life.
  2. Health is true wealth, and is more important than money!
  3. Staying healthy means having a fit body and mind.
  4. We should take care of our health every day.
  5. To stay healthy, we should exercise.
  6. For a healthy mind, we should meditate.
Mar 29, 2022

What five 5 main factors contribute to good health? ›

Studies indicate that the following five factors make the biggest difference in overall health and wellness: 1) diet; 2) rest; 3) exercise; 4) posture; and 5) avoiding the use of alcohol, drugs and tobacco.

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