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10 Smart Ways to Eat Well and Save Money at the Same Time

Healthy food can cost a lot, and it can be hard to eat a good mix of fruits and veggies when you don’t have much money. But don’t worry, there are ways to save money and still eat well. Here are 10 tips to help you eat healthier even if you’re on a tight budget.

1. Plan all your meals

To save money when you go grocery shopping, it’s important to plan ahead.

Choose one day each week to plan your meals for the upcoming week. Write down all the things you need to make those meals on a grocery list.

Take a look inside your fridge and cabinets to see what you already have. You might find some food hiding at the back that you can use, or you can plan your meals around items that are close to expiring.

Only buy the things you know you will use. That way, you won’t end up wasting a lot of the food you buy and don’t use.

2. Stick to your grocery list

Once you have planned your meals and made your grocery list, make sure to stick to it.

It’s easy to get distracted at the grocery store and end up buying things you didn’t intend to, which can cost you more money.

As a general tip, start by shopping around the outer edges of the store. That’s where you’ll usually find whole foods, and it will help you prioritize filling your cart with healthier options first.

The middle aisles of the store often have more processed foods. If you find yourself in those aisles, look up or down the shelves instead of straight ahead. The most expensive items are usually placed at eye level.

You can also consider using a grocery list app to assist you while you shop. Some apps allow you to save your favorite items or share lists with others who are shopping with you.

Using an app is also a great way to ensure you don’t forget your list at home.

3. Make your meals at home

Making your own meals at home is usually cheaper than eating out. In fact, you can feed a family of four with the same amount of money it would cost to buy food for just one or two people at a restaurant.

So, try to make a habit of cooking at home instead of deciding to eat out spontaneously.

Some people prefer to cook all the meals for the week during the weekends, while others like to cook one meal at a time each day.

When you cook your own meals, you also have the advantage of knowing exactly what ingredients are used in your food.

4. Cook large portions and use your leftovers

Making big meals can be a smart way to save time and money.

Leftovers can come in handy for lunches or in other dishes. You can use them in soups, stir-fries, salads, and even burritos.

This is especially helpful when you’re on a tight budget, as having leftovers can prevent you from eating out on days when you’re short on time to cook a meal from scratch.

Another tip is to freeze the leftovers in individual portions. This way, you can enjoy them at a later time when you’re ready.

5. Avoid shopping when you are hungry

If you go to the grocery store when you’re feeling hungry, you’re more likely to deviate from your shopping list and buy things on a whim.

When hunger strikes, you may tend to grab processed foods that lack the important nutrients found in whole foods. And since these items are usually not on your list, they’re not good for your budget either.

To avoid this, try eating a piece of fruit, yogurt, or a healthy snack before heading to the store. This way, you won’t be hungry when you arrive, and you can stick to your planned purchases.

6. Purchase whole foods

Certain foods are less expensive when they are in a less processed form. For instance, a whole block of cheese costs less than shredded cheese, and canned beans are cheaper than refried beans.

Whole grains, such as brown rice and oats, are also more affordable per serving compared to many processed cereals.

Additionally, less processed foods are often available in larger quantities and provide more servings per package, which helps you save money in the long run.

7. Buy generic brands

You can find generic brands for almost any product at most stores.

All food manufacturers have to meet certain standards to ensure their food is safe to eat. Generic brands may have the same quality as other well-known brands, but they are usually cheaper.

However, it’s important to read the ingredients list to make sure the generic brand is not of lower quality than the well-known brand. Also, check for any unexpected additional ingredients or allergens in the product.

8. Do not buy highly processed foods

You might be shocked to discover how much money you spend on heavily processed foods such as soda, crackers, cookies, and ready-to-eat meals.

Even though these foods often lack important nutrients and can be packed with salt or added sugar, they are also quite costly.

By avoiding processed foods, you can allocate more of your budget towards buying healthier whole foods that are packed with nutrients.

9. Stock up on sales

If you have products or things you really like and use often, it’s a good idea to buy them in bulk when they’re on sale.

If you’re certain that you will definitely use the item, it’s a smart move to buy it now and save some money in the long run.

Just make sure it has a long shelf life and won’t expire before you use it up. It won’t save you any money if you buy something and end up throwing it away.

10. Shop for produce that’s in season

Fruits and vegetables that are grown locally and are currently in season are usually cheaper than those that are not in season. They also taste better and have more nutrients when they are at their peak.

When you buy produce that is out of season, it has usually been transported from far away, which is not good for the environment and can be more expensive.

If possible, try to buy produce in bags or bulk. It’s often cheaper than buying individual pieces.

If you end up buying more than you need, you can freeze the extra or use it in your meals for the following week.


You don’t need to spend a lot of money to eat healthy. In fact, there are many ways to have nutritious food even when you have a tight budget.

Some tips include planning your meals, cooking at home, and making smart choices when shopping for groceries.

Remember that highly processed foods can cost you in more ways than one.

They can lead to health problems because of their high sodium or sugar content. This means you may need to spend money on healthcare or medications, and you might not be able to work as much as before.

Even if healthy food was more expensive, which it doesn’t have to be, it would still be worth it in the long run. You can’t really put a price on your well-being.


Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.

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