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Eating well on a budget

Eating well is important for your health, but it doesn’t have to cost a lot. You can find ways to eat healthy without spending too much.

Shopping and cooking

Plan healthy meals and snacks for a week, then make a shopping list and stick to it.

Eat fewer processed, packaged foods. They’re often more expensive and less nutritious than fresh foods.

When you see foods on sale that will last a long time, buy extra. Dried or frozen foods will keep for a long time.

Fill a spritzer bottle with oil and use it for cooking. This uses less oil.

Cook food in batches and freeze – you’ll save time as well as money. You can use leftovers to make soups and casseroles to eat over the next day or so.

Vegetables and fruit

Buy fresh vegetables and fruit when they’re in season or on sale, then cut them up and store them in the freezer.

Frozen, dried and canned produce is just as good as fresh. Look for canned vegetables that are low in sodium and fruit packed in juice, not syrup.

Consider growing some of your own ingredients. If you don’t have a garden, you can plant some easy-to-grow herbs or tomatoes in a window box.

Whole grain foods

Buy whole grain breads, pita or tortillas on sale and store them in the freezer.

Stock up on grains like brown rice, quinoa, oats or whole wheat pasta in large amounts.

Protein foods

Try meatless meals twice a week. Soy, beans, lentils and other legumes are good sources of protein.

Buy chicken with skin on and bone in. You can remove these yourself at home.

Choose frozen fish, shrimp and other seafood instead of fresh. Canned tuna or salmon is another affordable option.

Dairy products

Buy blocks of cheese and shred or slice them at home.


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