Healthy Eating on a Limited Budget – Healthy Living on a Shoestring

Yes you can eat well on a limited budget. In this article I will give some tips and tricks to save money on your grocery bill, and still provide your family with an appetizing variety of healthy meals.

First you should take some time to list the things that you and your family regularly eat. Next evaluate the health benefits of the food on that list as well as the cost. You may have to change some items based on this assessment. I am not suggesting immediate drastic changes. What I am proposing is that you get your family to buy into your plan of eating well on a limited budget.
If they agree and entrust you with the responsibility of setting up this plan, they should be ready to accept some gradual changes for the better. This is where your menu planning starts.

Define how far you want to go in making changes to your daily diet. Are you just looking to reduce your family’s consumption of some unwholesome foods? Are you ready to go all the way to vegetarianism? Is everyone on the same page or will you be faced with preparing different meals for individual members of your family? All this must be clearly defined long before you go shopping with your new list.

I remember that my mother, back in the old days in Trinidad, cooked specific meals on certain days. For instance Saturday was soup day. On different Saturdays we got different types of soup. But Saturday was always soup day. Sunday was the day we had a big family lunch that included all the food groups.

The point I am making here is you should simplify your menu choices by first deciding what type of meal you will have on each day of the week. The next step will be to list the choices for that day. For instance…Saturday is soup day… one Saturday will be lentil soup, another Saturday could be split pea soup or vegetable soup…you get the idea. Remember that at all times these choices are based on previously agreed upon favorite and good-for-the-family foods. Here are some quick guidelines:

1. Clean out your pantry. Many homes have food sitting in the pantry for long periods. Every food has a shelf life. Whether it is in a can or a sealed package, it has an expiration date. Buying in bulk is a great way to save money but you have to make sure that the food you buy is consumed long before its “best before” date.

2. Buy the fruits and vegetables that are in season. It is a simple case of supply and demand. The prices on fruits and vegetables are generally lower when there is a big supply on the market.

3. Depending on where you live, you can even grow some of your own herbs and vegetables. That way, you know they have not been sprayed with any chemical and it’s a short distance from your garden to your pot.

4. Buy a freezer bag sealer. There are many inexpensive sealers on the market. Investing in one of these will save you lots of money. Being able to seal fresh herbs, vegetables and good left-over food can make a significant difference on your bank account.

5. Avoid the fancy recipes with the exotic ingredients. They are great for special occasions but they can be very expensive in a weekly menu rotation. Keep it simple, tasty and nutritious.

6. Encourage family participation in meal preparation. There is something that everyone can do to help. There are always vegetables or fresh green salad to cut-up. Pots to stir, tables to be laid etc. This is a great time for family bonding.

7. Don’t go overboard in your effort to save money. You should not shop by price alone. The proper nutrition of your family is even more important than saving a dollar today. You may have to spend it on medical bills years from now because your family was mal-nourished.

8. Take time to read labels. Then do some research on the internet to learn about the additives and preservatives in the food you are serving to your family. Some of it may be harmful.

9. Shop at your local food co-op or farmers market if there is one near you. The prices and quality of food is usually better than the big stores.

10. Always make a list before you go shopping. Check with family members for particular items they may want. Make sure it fits in the agreed budget.

11. Don’t shop on an empty stomach. Everything looks appetizing at that time.

12. Set a time limit for grocery shopping. The more time you spend in the store the more you will spend

Cheers to your total best health,

Guildford Joe Thomas

By: Guildford Joe Thomas

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