Nutrition goes hand in hand with wellness, but eating right on a budget can be challenging. The good news is that you don’t have to break the bank to maintain a good diet. There are many ways to eat a healthy diet, from knowing how to shop to protecting your health with a Medicare Advantage plan. Here are a few nutrition tips for eating healthy on a budget.
Plan Ahead
Consider your financial means and allocate a certain amount to buying food each month—your meal budget. At the beginning of each week, take a few minutes to sit down with a paper and pen to plan out your meals for the coming seven days. Consider consolidating foodstuffs or finding a regular rhythm to daily meals to reduce expenses. For example, a dozen eggs can last for a week of breakfasts, while processed breakfast sandwiches, pre-made pancakes, or packaged hash browns are more expensive and less nutritious.
Make a List
When you’ve completed your meal plan for the week, take a new page and write down all the foods you need to buy. Having a list helps you stay focused in the store and avoid the impulse to buy things you don’t need.
Shop the Wall
Did you know supermarkets are purposely designed to get you to buy more groceries? In most stores, highly processed, brightly colored packaged foods fill the center aisles. Essential staples, like eggs, milk, and cheese, are usually on the back wall, as far away from the entrance as possible.
This layout makes you walk through a gauntlet of tasty-looking marketing to get there. Another factor is refrigeration; fresh food needs to be properly refrigerated. Placing cold shelves at the wall where electricity is more easily accessed works better for grocery stores. You can save money, time, and stress if you “shop the wall.” If you stick to the outer edge of your local grocery store, you will usually find:
- Vegetables
- Fruits
- Meats
- Eggs
- Dairy
- Baked goods
Look High and Low
Another grocery sales tactic is to place expensive food brands at eye level, ready to be swept off the shelf. Looking just above and below will often get you a better deal on the same product.
Hunt for Deals
There’s no shame in looking for a good deal. You can even be competitive about it. Watch out for coupons, sales, and buy-one-get-one-free offers. If you were planning on salmon for dinner, but there is a great price on another type of fish, be willing to try something new. Just be careful not to be tricked into buying things you don’t need “because they are on sale.”
Eat at Home
Eating out is great, and you don’t have to do the dishes! But follow that trend a couple of times a week, and there goes your budget. Fast-food chains and restaurants offer a convenient option, but eating out comes with a high possibility that what you eat on the road is also less healthy. Take the time to prepare meals at home that you know are nutritious.
Monitor Waste
We’ve all heard the saying “waste not, want not.” When it comes to eating healthy on a budget, it’s true. Instead of throwing leftovers away, get creative. Cook enough to have the rest of the lasagna tomorrow for lunch. Or if it’s rice with chicken for dinner, have the remaining rice with bean and cheese tacos tomorrow. Use and eat what you buy, and you’ll find that your money goes a long way.
Need More Tips? Medicare Can Help.
Not everyone knows, but some Medicare Advantage plans offer a limited grocery allowance to help you manage some chronic health conditions. Contact one of our knowledgeable health insurance agents today to get the facts and guidance from a professional who has your best interests at heart.