Smart Budget Eating: 9 Easy Tips
You don't have to give up healthy food in order to keep costs down. With some planning and smart choices, you can eat healthy affordably. Here are nine easy tips for eating healthy on a budget—and a tip on how the SIBIONICS GS1 monitor can help you see how different foods have an effect on your glucose levels in real time.
1. Plan Your Snacks and Meals
Take a seat once a week and write down your snacks and meals for the day. Planning ahead avoids last-minute takeout or impulse shopping. Look at what you already have—rice, beans, frozen vegetables—and plan meals around those staples. After you know what you will be eating, you can make a short shopping list and stick to it.
2. Make a Simple Shopping List
After you've planned, jot down only what you need. Organize your list by department—produce, grains, protein, etc.—so you won't wander the aisles. Resist the urge to pick up items not on your list. If you notice a special on something you didn't plan for, ask yourself: "Will I really use this before it spoils?" If not, leave it behind.
3. Shop in Bulk
Things like rice, oats, dried beans, and lentils cost less when bought in bulk bags. They store for months in a cool, dry location. Nuts and seeds freeze to stay fresh. Whole grain bulk bins enable you to take only what you need, reducing waste and cost.
4. Shop Seasonal and Local
Seasonal vegetables and fruit are more affordable and better-tasting. Farmers' markets usually have deals towards the end of the day, when traders need to move stock. If you can't get to a market, look at the "seasonal" stickers or ask your supermarket what's in season.
5. Embrace Frozen and Canned Produce
Flash-frozen vegetables and fruits are frozen at the peak of ripeness, so they are full of nutrients and less expensive than fresh seasonally. Canned beans, tomatoes, and vegetables are also inexpensive—just. Just rinse canned beans to reduce added salt.
6. Cook in batches and freeze leftovers
Set aside a committed half hour or hour, once or twice a week, to prepare bigger meals. Cook up a large pot of chili, soup, or stir-fry. Portion single meals into an airtight container and freeze. When short on time, rummage out a home meal instead of getting takeout.
7. Make Whole Foods the priority
Processed foods are more expensive and less filling. Simple staples—brown rice, whole-wheat pasta, oats, beans, eggs, and fresh vegetables and fruits—are the best choice. Build meals around these staples, and flavor them with spices, herbs, or a small amount of cheese.
8. Use Every Edible Part
Don't waste by recycling scraps. Freeze carrot tops, onion ends, and herb stems. Then, boil them in water to make a basic broth. Wilting greens can be blended into smoothies or frittatas. Overripe fruit is perfect for muffins, pancakes, or oatmeal.
9. Compare Unit Prices and Use Coupons
Compare prices per ounce or pound on shelf labels to get the best value. A bulk package may be more expensive upfront but cheaper per serving. Sign up for store loyalty programs, digital coupons, and browse the sale flyer before you shop.
Bonus Tip: Track How Foods Affect Your Glucose
When you try new recipes or substitute ingredients, you might wonder how they influence your glucose levels. A continuous monitor like SIBIONICS GS1 can help. You wear a small sensor on your forearm for up to 14 days. It takes your interstitial fluid minute by minute and transmits the data to a reader or smartphone program. At a glance, you see your current glucose level, trend arrow, and hours of history. With practice, you find out which meals keep your glucose steady and which meals cause spikes—so, so you can optimize your budget-friendly choices.
Putting It All Together
Eating healthy on a budget is a matter of planning, smart shopping, and stretching staple ingredients. Start with a bare-bones weekly plan and shopping list. Buy staples in bulk, shop seasonally, and replace with frozen or canned when it's cheaper. Cook in bulk, eat whole foods, and use up all parts of what you buy. Look at unit prices and use coupons and loyalty promotions. Lastly, utilize tools like the SIBIONICS GS1 to track how your food affects your glucose and adjust your recipes over time. By doing these steps, you can enjoy healthy meals, avoid waste, and keep your wallet—and your glucose level—smiling.
