Dollars and Sense Healthy Eating
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Content updated July 26, 2024
BUDGETING
Make a realistic grocery budget and stick to it by tracking it weekly so that you to see the big picture and can adjust it as needed.
Get the family involved. Explain your budget to your kids and let them help you keep track of how much you are spending when you go shopping. Help them see it as an adventure and not a drudgery, learning to be wise with the limited funds. They will benefit from this the rest of their lives.
PLANNING
Get in the habit of planning ahead to avoid the fast food trap. Pack your lunch, snacks and water if you will be away from home at mealtime or snack time.
Plan meals in advance according to your budget and post it in sight so you can stick to it.
Be realistic about your lifestyle, budget, and schedule when planning.
Use resources like budgetbytes.com and Good and Cheap (a wonderful cookbook) to find healthy, delicious, budget-friendly recipes.
SHOPPING
Make a shopping list according to your meal plan and budget and stick to it.
Try to shop once a week or less. Less time in the store means less impulse buying.
Don’t shop when hungry, stressed, or hurried.
Use the envelope system and shop with cash only. This way you will know when you have reached your limit and will avoid overspending.
Choose the store that has the best price on most things or be willing to shop at several stores for the best bargains on individual items.
Aldi is a good choice for price and convenience. They have limited selection which may reduce impulse buying.
Moser’s often has good sales on meat.
Wal-Mart puts out the reduced price, quick-sell meat early in the morning but use or freeze it quickly as it is nearing its expiration.
Watch the sale adds in the paper and online or by googling a particular store.
Stock up on sale items when possible. Store paper products and non-perishable items and can or freeze fruits, veggies, meat, and breads.
Consider buying in bulk for non-perishable or frozen foods at a cheaper price.
Use coupons or shop sales but only for items you are sure you will use.
Check the store brands. They are often less expensive than a name brand with a coupon.
Buy fresh foods in season when they are less expensive. Some fruits and vegetables can be purchased in bulk and frozen or canned.
Shop mainly around the edges of the store for your main ingredients of meat, dairy and produce and avoid the prepackaged, less healthy options in the center of the store.
Avoid heat-and-eat meals as much as possible. They are convenient but expensive and less nutritious than meals cooked from scratch.
Stay away from convenience stores which mostly provide expensive junk food.
Use your limited resources to purchase healthy foods. This may seem more expensive up front but will save in the long run with better health and fewer doctor and dental bills.
Understand Nutrition Facts labels with this online tool.
Shop with a calculator and always check unit pricing. Sometimes the larger ‘Value Pack’ or ‘Family Size’ is more expensive per ounce than the regular size.
Make a game of seeing how much food you can buy for the least amount of money.
For your health and budget, eliminate the sugary soda and fruit drinks from you list and hydrate with water only. Use a water bottle and fill if from the tap. Add a little fruit, herbs or tea for fresh flavors. If you must purchase bottled drinks, buy it by the case as it is less expensive than individual bottles.
DINING OUT
Reserve eating out for special occasions and plan it into the budget.
Use the envelope system to avoid overspending.
Use any appropriate discounts (student, senior citizen or veteran) and look for “kids eat free” deals.
Eat at “all you can eat” buffets only when cost is reasonable.
Snack a little before you arrive to keep you from over-extending your order.
Order water for drinks.
Consider sharing a meal as restaurant portions are often plenty for two.
COOKING
Spend time instead of money on food by cooking and eating at home.
Don’t be intimidated at the idea of cooking. There is a lot of help in the form of recipes, books, You Tube and other online tutorials. Get your kids involved and make it a family affair.
Keep healthy snacks readily available to keep you from bingeing on unhealthy ones in a pinch.
Hydrate only with water, (not purchased bottled water). Add a little fruit, flavoring, or tea for variety.
Make freezer meals to have on hand for busy days and emergencies.
Make a double batch for dinner. Eat one half and freeze the other half for later in the month or have leftovers the next day for lunch or dinner.
Keep your pantry stocked with staples.
Reserve desserts and sweet treats for special occasions and they will be even more special.
Invest in a blender to make healthy smoothies and shakes at home. (You can often get one at a resale shop inexpensively)
Cooking can become a wonderful new hobby. Enjoy the challenge of learning new recipes.
Snacks
Chips and Salsa Store brand of both are affordable.
Fruit Fresh fruit in season when it’s the cheapest. Shop the sales and freeze the surplus. Simply wash, pare and freeze in a single layer on a cookie sheet. When frozen, put in freezer bags. Use for shakes and smoothies.
Yogurt Instead of buying the individual containers which can be expensive and loaded with sugar, you can buy a large container of plain yogurt for a little over a dollar. Stir in fruit or a spoonful of jelly. Even if you add a bit of sugar, it won’t be as much sugar as you’d get from the pre- sweetened, small containers.
Pretzels Less greasy than other chip options and store brands are pretty affordable.
Veggies Raw carrots, celery, peppers, tomatoes and cucumbers with hummus or ranch dressing. Ranch dressing isn’t necessarily healthy, but if it helps you eat some veggies more often, then a little doesn’t hurt!
Ants on a log Celery sticks with peanut butter. Add a few raisins and you have the classic “ants on a log” snack.
Milk shakes, smoothies and fruit pops To fresh or frozen fruit add milk or unsweetened yogurt, some juice and a little vanilla. Blend to make a healthy smoothie to enjoy now or freeze into fruit pops for later. Frozen bananas, a little milk, some cocoa powder, a little vanilla and dash of salt make a great shake.
Cheese and crackers Slice up a block of cheese to keep in the fridge and you’ve got a cheaper option than the pre-packaged mozzarella or string cheese sticks.
Graham crackers and milk Yum - even adults still love this snack.
Breakfast
Eggs It’s incredible how cheap a dozen eggs are. Fried, scrambled or boiled eggs all work for breakfast. You can add parmesan cheese, slices of pepperoni, banana pepper rings and Italian dressing to make an egg sandwich. Add some grated cheese, avocado, and salsa and roll it into a tortilla for a breakfast burrito. Add some sausage or bacon for more protein.
Oatmeal Again - another quick to cook breakfast. Not the expensive little individual packets that are full of sugar. Buy the large container of “old fashioned” or quick cooking oats. When you add the oats to the boiling water stir in any combination of the following: frozen fruit, a chopped apple, dates, raisins, coconut or nuts. Let it boil a bit. Turn down the heat and let is sit for a few minutes. Now add a little butter, fresh fruit, cinnamon, sugar, honey or syrup. Delicious, nutritious, affordable breakfast.
Granola If you don’t like the “mushy” texture of oatmeal, use oats to make granola instead. Recipes are online, but you can simply put some oil in a skillet and add oats to brown slightly. Add any combination of honey, a little brown sugar, raisins, dried fruit, nuts, seeds, or coconut and it’s ready to serve with milk or yogurt.
Pancakes and waffles If you feel like you can’t afford the boxed mixes, they are simple to make from scratch. Cook up a big batch and freeze the extras in sandwich bags to pop in the toaster another day
Cereal Cereal is quick and easy but not always affordable. Try the store brands or use coupons for name brands. Save the fun sugary cereals for a once-a-week treat.
Lunch
Leftovers When kids are not in school, make enough supper the night before for leftovers for lunch the next day.
PB&J Good ‘ol peanut butter and jelly is pretty affordable. If you feel that jelly is too much sugar for your kids - try peanut butter with sliced bananas on bread.
Snacks Combine several of the “snack” ideas above to make easy, affordable lunch options.
Macaroni and cheese
Ramen Noodles It’s not so healthy but it is affordable and simple, and many grad students manage to live on it. You can add cooked peas, carrots, etc.
Bean Burritos Make a big batch of bean and cheese burritos to eat for lunch for several days.
Supper
Rice, Quinoa and Grains These are all good high-carb low-cost base or filler for any main dish or side. Add your favorite red, white or cheese sauce or salad dressing, a variety of vegies and/or meat and spices. Chinese fried rice is quick and easy to make as side, or, add veggies and a little meat and you have a meal. Spanish rice is easy with regular or minute rice and and jar of salsa. Rice or grains added to tacos, burritos, soups, stir frys, or casseroles will stretch the meal. Try stuffed peppers or cabbage. Rice can even be used as a breakfast or dessert when cooked with some raisins and topped with a little milk and a sprinkling of sugar and nutmeg. Don’t limit yourself to rice. Try quinoa, oats, wheat or other grains in its place for a new flavor.
Pasta Use homemade or canned sauces, add meat and/or veggies. Add spices to give an American flavor to stroganoff, or Italian taste to spaghetti, lasagna, or alfredo. Pasta salad can be full meal with lots of veggies, a little pepperoni or a chicken breast. Just add some Italian dressing and parmesan cheese. Macaroni and cheese is always a hit. Start with a box mix or make your own. Add a can of tuna or chicken, some peas or broccoli and you have a meal. Have fun with the different shapes of pasta.
Beans Great inexpensive source of protein. Buy them canned or save more money by purchasing dry beans and cooking them yourself. When paired with corn it creates a complete protein. Beans can be used in soups, salads, and sides, as a main dish. Like rice, beans can take on many different cultural flavors depending on how you season them. Try ham and bean soup, Chile, black bean soup, refried beans, or hummus. How about three bean salad? Combine many types of beans for more options. Black beans can even be made into “hamburgers” or flourless brownies! Just google it for recipes.
Potatoes Another affordable filler or base for main dishes and sides. Sweet potatoes are a little more expensive but have more nutrients than white, red or yellow potatoes. Load them up with butter, sour cream, leftover chili, cheese, broccoli and bacon crumbles and you have a meal.
Meat Meat is the big-ticket item on your grocery bill so use it sparingly and make it stretch. Shop the sales and freeze the surplus. Learn to use one cut of meat for many meals. Bake a whole chicken and slice the breast for dinner. Boil the bones and use the pickins for chicken salad and the broth for soup. Cook a roast for dinner and use the leftovers in hash or sandwiches the next day. Boil the bones for soup broth. Learn to think of meat as a side or accent rather than the main course. You can add one or two chicken breasts to a whole bowl of pasta salad instead of preparing a whole breast for each person.
Breads Don’t throw away the dried-up ends of the loaf. Put them in the food processor or blender to make breadcrumbs to use in recipes. You can put them in the oven on low for dried crumbs or freeze them for fresh crumbs. Cube them, coat in melted butter, add seasonings and bake for homemade croutons. Leftover hamburger and hotdog buns make good garlic bread. Just brush with melted butter, sprinkle with garlic and spices and bake or grill. Or swap out the garlic and spices for sugar and cinnamon for a sweet treat or breakfast toast
Eggs An inexpensive, quick-cooking protein, eggs are not just for breakfast anymore. Eat as a stand-alone or add bits of veggies and meat for variety. Try a quiche or casserole with eggs in it. This will increase the protein and call for less, if any, meat. Or just serve breakfast for dinner with omelets, scrambled or fried eggs. Add hash browns and a bit of bacon or ham and toast to complete the meal. Deviled eggs make a great side. Hardboiled or scrambled, they make a great egg salad sandwich.
Vegetables Veggies add a lot of nutrition and give your meal color and texture. Use more veggies and less meat to save money. Put them in your soups, casseroles, or eggs, or simply enjoy a fresh salad for dinner as a main or side dish.
Soup A great way to stretch any meal is to put it in broth and call it soup. Boil the bones from your meat the night before for a healthy bone broth to start with. Add veggies, meat (a pound will go a long way in soup), grains, and spices. The sky is the limit! Also, an excellent way to use up the tidbits of leftovers taking over your fridge or freezer.
Stir Fry Another great way to stretch a bit of meat with fresh or frozen veggies, rice and pasta. Use different seasonings each time for new flavors.
Casseroles Any combination of meats, veggies, and sauces can make a great casserole. Add pasta, rice or potatoes to really stretch the meal.
Crock Pots and Instant Pots Learn to cook your favorite meals in a Crock Pot or Instant Pot. This is a great way to cook a big batch with less effort.
Create weekly themes for your meals For example, Monday can be Italian night with spaghetti, lasagna or alfredo…. Experiment with various noodles and sauces. Have Taco Tuesday to rotate tacos, burritos, enchiladas, quesadillas… Make Wednesday breakfast for dinner. Thursday can be chicken night with fried or baked chicken, casserole or salad. And you can declare Friday night Pizza night. Make or buy the crust and let everyone add their own toppings for a fun family night. Weekends are a great time for soups, leftovers or trying new recipes. You can even try a meatless meals night.
Adapted from:
http://www.frugalwoods.com/2017/01/18/our-complete-guide-to-frugal-healthy-eating/
https://collegelifemadeeasy.com/the-college-guide-to-eating-healthy-on-a-budget/
Lori Kohl
Other helpful sites:
https://www.choosemyplate.gov/budget
https://www.choosemyplate.gov/
https://healthyeating.nhlbi.nih.gov/
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Educational Opportunities
City of Columbia- Boone County Public Health & Human Services
1005 W. Worley
Columbia, MO 65203
573-874-7769
Laura.McCulloch@como.gov
Learn how to prepare healthy and delicious meals that kids will like and stretch your food dollars. Free six-week classes offered twice a year. You must commit to attend the whole session. Participants will enjoy the foods prepared in class as well as receive a bag of groceries each week to practice at home. Call or email for class schedule.
SNAP-Ed - Family Nutrition Education Programs - MU Extension
1205 University Avenue, Suite 300
Columbia, MO 65211
Phone: 573-882-9760
https://extension.missouri.edu/programs/fnep
FNEP through MU Extension is the SNAP-Ed provider for Mid-Missouri. They bring the latest information on nutrition, lifelong health and fitness to low income Missourians teaching them to shop and cook healthy meals at home and stretch their SNAP dollars. Classes offered for groups or individuals in their homes, schools and at agencies.
Family Impact Center: Nutrition Counseling
105 E Ash Street, Suite 200
Columbia, MO 65203
573-882-2428
https://extension.missouri.edu/programs/mu-family-impact-center/mu-fic-health-programs
Offers educational information in the following categories: healthy eating, nutrition for diabetes and pre-diabetes, nutrition on a budget, weight management, active lifestyle nutrition, family nutrition and more.
To schedule an appointment for a nutrition visit, see the front desk at the Family Impact Center or call MU Family Impact Center or (573) 214-2314 Family Health Center for intake.
Hy-Vee
25 Conley Road
Columbia, MO 65201
573-442-7703
Michael O’Halloran Dietician
mohalloran@hy-vee.com
Hy-Vee offers store tours to groups of 8-10 shoppers. Call 3-4 weeks ahead to schedule a tour and specify what you are interested in learning (i.e., healthy cooking, cooking on a budget, freezer meals, cooking with kids, etc.)