Eating Well on a Budget


– By Betsy Dreyer, Dietetic Technician

Saving money on meals in the kitchen  is something we all would like to do.  Here are some tried and true hints to help you provide healthy, nutritious, well-balanced, meals without emptying your bank account:

  • Clip coupons and visit your favorite products and grocery stores for Internet promotions.
  • Buy in bulk, watch for sales and purchase those staple items used often when on sale.
  • Freeze leftovers for another day.
  • Keep healthy food staples on hand for quick weekday meals (for example -spaghetti sauce, brown rice, whole-grain pasta, tuna, quinoa, beans, frozen low-sodium vegetables, frozen fruit, oatmeal, tea, olive oil, vinegar, baked tortilla or pita chips, low-sodium soup or stocks, potatoes, dried fruit, nuts, dried herbs and spices).
  • Make a large pot of soup from leftovers and enjoy all week.
  • Use fewer animal products. Meat can be very costly. Try “meatless meals” and add a variety of colorful vegetables.
  • Eliminate the use of disposable items such as paper plates, napkins, cutlery, etc. whenever you can.
  • Stop buying bottled water. Use a filtered pitcher or attach a filter to your faucet. This is good for the environment and your wallet. Fill up a BPA-free water bottle in the morning and take it with you for refilling throughout the day.
  • Set up a food budget for meals, eating out and lunches eaten away from home. Taking lunch to school or work can save a lot of money
  • Buy local – like from The Farm at St. Joe. Fresh, local food tastes great and is usually less expensive.

Spend your calories like you spend your  money!

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2 thoughts on “Eating Well on a Budget

  1. I love Betsy Dreyer. She is my sister. Anything she says is fine with me. Soup is not a good option for CHF patients.

  2. If you freeze leftovers, you need to have a plan or a system for getting them back out of the freezer and eating them. It is very easy to freeze and forget, until one day you have a freezer full of unidentifiable substances, and you have no idea how long they have been in there. Label, date, rotate, and make a plan or system for using.

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