Eating healthy on a budget is more feasible than most people think. In fact, research shows that nutritious diets cost only about $1.48 more per day than less healthy ones.

By making strategic choices, you can save money while maximizing nutrition. For example, plan your meals ahead of time so you buy only what you need and avoid impulse buys.

Keep a flexible shopping list to take advantage of sales, and consider buying more of fresh produce or meats when they’re on sale, then freezing the extras for later. ## Here are 10 practical tips for eating well without breaking the bank Plan your meals and make a list. Before you shop, decide on a few meals for the week and write down exactly which ingredients you need.

Sticking to a list helps avoid impulse purchases and food waste. Planning also lets you prep inexpensive meals (like soups or stir-fries) that use up all your ingredients efficiently.

Use more plant-based proteins. Beans, lentils, tofu, and eggs are generally cheaper than meat and packed with nutrients.

Try “meatless Monday” or small amounts of meat for flavor rather than as the main part of the meal. Plant proteins stretch meals further, keeping you full longer at a lower cost.

Choose filling, satiating foods. Whole grains, vegetables, beans, nuts, and fruits often cost more upfront per serving but keep you full, helping you avoid extra snacking.

For instance, a bag of apples or nuts may seem pricier than chips, but a few handfuls of nuts or slices of apple will satisfy your hunger much longer. Don’t shop hungry.

Going to the store on an empty stomach is a recipe for overspending on unhealthy snacks. Eat a light snack first (like a banana or some nuts) to curb cravings.

This simple trick reduces impulse buys and keeps you focused on your budget-friendly list. Be flexible and stock up on sales.

When staple items like fruits, vegetables, chicken, or fish go on sale, buy extra and freeze what you won’t use immediately. Properly frozen meats, poultry, and veggies (e.g., bananas, berries, broccoli) can last weeks to months.

This means you can enjoy seasonal foods all year and avoid paying full price. Buy in bulk and check unit prices.

Larger packages often cost less per ounce. For example, a 5pound bag of rice is usually cheaper per pound than a 1-pound bag.

Compare the unit price on the shelf tags (price per ounce or pound) to make sure you’re getting the best deal. Staples like rice, pasta, oats, dried beans, and lentils are great bulk buys that store well.

Opt for store or generic brands. Store-brand cereals, pasta, or canned goods often contain the same ingredients as name brands but are cheaper.

The savings from generic can add up quickly, and they’re usually just as nutritious. Try switching a few items to generic and see the difference in your cart total.

Check discount sections for produce. Many supermarkets have a discounted produce rack or bin where you’ll find fruits and veggies that are perfectly good but near spoilage.

These items are usually sold at a deep discount. If you can use or freeze them within a day or two, you’ll save money and reduce waste. 1 Avoid buying more perishables than you can use.

Only buy perishable items like salad greens, berries, or mushrooms in quantities you can eat within a week. Otherwise, they can spoil and be thrown out, wasting money.

Learn proper storage techniques (e.g., refrigerating herbs in water) to extend shelf life. Using what you have on hand before buying new food also cuts down waste.

Stock up on nutritious staples. Fill your kitchen with budget-friendly, nutrient-dense staples.

According to experts, economical year-round staples include dried or canned beans and lentils, canned fish (tuna, salmon), chicken thighs, peanut butter, eggs, and tofu. Keep plenty of whole grains like brown rice, oats, and high-fiber cereals.

Frozen fruits and vegetables without added sugar or salt are great too. These foods are versatile for many recipes and keep you nourished on a budget.

By following these strategies-planning meals, buying in bulk, choosing store brands, and stocking up on wholesome staples-you can make affordable nutrition a reality.

Small changes add up

studies show that shifting to healthier foods often costs only a bit more per day. With a bit of effort, you’ll find that eating healthy doesn’t have to be expensive.