Eating healthy doesn't have to break the bank. With a few smart strategies, you can enjoy nutritious meals without overspending. From savvy shopping tips to budget-friendly recipes, it's possible to make the most of your grocery budget while nourishing your body.
Stephanie Ahlgren, instructor for Yakima Valley College’s Nutrition Program, has over 30 years of experience working in food nutrition and dietetics and helping people make healthier choices. Ahlgren is a registered dietitian/nutritionist who has worked in a variety of settings in Washington, Idaho and Florida including medical clinics, hospitals, dialysis units and more. She earned a bachelor’s degree from Eastern Washington University and master’s degree from Washington State University. This is her 9th year working as a full-time instructor at YVC.
In this installment of “Ask the Expert,” Ahlgren shares some simple tips for how to make healthier habits on a budget.
What are some common misconceptions about eating healthy on a budget?
The most common misconception is that it is impossible. Many people want to blame
their poor food choices on the fact that they cannot afford healthy food. Many people
think that high food costs are unique to right now — when in reality, people have
complained about the cost of food forever. But it is possible! There are many, many
low-cost healthful foods.
How can someone plan their meals to maximize both health and savings?
Realize that it is going to take time and effort. Prepared, convenient food will cost
more than planning, shopping and preparing food yourself. It takes time to develop
healthful habits that include weekly meal planning, weekly grocery shopping and daily
food preparation. And it takes time to break unhealthy habits such as eating daily
fast food.
What are some cost-effective foods that provide good nutritional value?
- Lentils and Brown Rice: Purchase a bag of lentils and a bag of brown rice. Cook up both. One meal can be
lentils and rice with tomato sauce and onion (and/or other vegetables) with seasonings.
Leftover rice can turn into fried rice by mixing rice with vegetables and a couple
of eggs.
- Chili:A can of black beans (rinse to lower sodium) plus a can of kidney beans and tomato
sauce (or paste) plus a half pound ground turkey and seasonings makes a great chili.
Add corn bread (from scratch) or a low-cost box of "Jiffy" corn bread mix to complete
the meal.
- Meatloaf: Use the other half pound of ground turkey to make meatloaf by adding breadcrumbs,
oatmeal, ketchup, onion, an egg and seasonings. Pair with a baked potato for a complete
meal.
- Baked Potato: Add grated cheese and seasoning for a quick and easy meal.
- Bean Burrito: Cover a tortilla with refried beans and sprinkle with grated cheese for a simple and tasty bean burrito.
Can you share tips for shopping smartly at grocery stores?
First, look to see what you have on hand at home. Plan meals using ingredients you
already have and make a list of what you need to purchase to complete the meal. When
you are at the store purchase what is on your list.
If you are serious about spending your hard-earned money on healthful food, then do not purchase chips, soda, cookies, candy or bottled water, etc. We have really good tap water around here. Drink it.
Shop at WinCo. You have to bag your own groceries which helps keep food costs down.
Instructor Stephanie Alhgren talks with student Jessica Mariscal about the label on a bottle during nutrition class.
How can people make the most of seasonal produce? Can greater deals be found shopping
at the local farmers market or produce stands?
Overall no. Produce at a big box supermarket such as WinCo is typically less expensive
than at a farmers market, however there are options available locally that help make
farmers markets more affordable.
Local farmers markets in the Yakima Valley offer a couple of programs that can make it a better deal for those that participate. One of these program is the Supplemental Nutrition Assistance Program (SNAP) Market Match that allows individuals to use their SNAP benefits at a farmers markets to purchase the same items they can find at grocery stores with the bonus of the market match currency. For example, if they cash in $20 of SNAP funds to use at the local market, they also receive a bonus of $20 worth of market currency to purchase fresh fruits and vegetables from the local vendors. Another program is the WIC and Senior Farmers Market Benefits that allow participants to use some of their allotted funds to purchase fresh fruits, vegetables and honey from the local vendors.
There are also additional options to increase access to the farmers markets in the Yakima Valley.
Another great tip when in the produce section is to purchase lower cost or sale items. For example, oranges in the winter are a good price or choose the apple variety that is on sale that week. Choose whole fruits and vegetables that you must peel and prepare versus higher cost precut items.
What are some of your favorite budget-friendly recipes that are also nutritious?
There are a zillion low-cost recipe ideas online, on social media or via apps. There
are even apps [Cooklist, SuperCook] that provide meal ideas based on ingredients you have on hand at home.
What are some affordable protein sources for those on a tight budget?
Human protein needs are overall not very high. Most people eat significantly more
protein than their bodies need. Eat beans (legumes) and rice! This provides a complete
source of protein. There are so many bean varieties: red beans, pinto beans, navy
beans, black beans and more. Peanuts are also considered a legume.
- Legumes: Combine legumes and grain, or beans and rice, add beans to a tortilla, or combine bread with peanut butter.
- Canned Tuna: Canned tuna fish can be used for a sandwich or to make tuna noodle casserole.
- Ground Turkey: You can reduce the amount used in each meal and stretch a pound to make two meals.
- Cow's milk: Cow's milk is considered a good source of high-quality protein, containing all essential amino acids needed by humans.
- Plain, Greek yogurt: Combine with fruit. This provides a well-rounded snack or meal with a boost of protein from the yogurt, fiber from the fruit, and a variety of vitamins and minerals.
Are there free websites or online resources that you’d recommend to someone wanting
to begin the journey to eat healthier?
There are a lot of websites. I recommend that individuals do a search and find one
that works best for them. Below are some of my favorites.
How can families with different dietary needs manage to eat healthily without overspending?
The whole family can eat healthful low-cost foods. A teenager will need a larger portion
than grandma, but the foods can be the same.
Story by Stefanie Menard, AA-DTA ’05, communications consultant. Photos by Ross Courtney.