Eating Healthy Foods on a Budget

• Look for store branded items
• Shop at Ethnic and Discount Markets
• Buy Fruits and vegetables in season
• If any fruit or vegetable starts to get too ripe, freeze and use later in oats, smoothies, etc.
• Buy Frozen fruits and vegetables (broccoli, peas, edamame, cauliflower, spinach, mixed vegetables, berries, peaches, mangos, etc.)
• Look for items with a long shelf life like whole grain pasta, brown rice, dried beans, dried mushrooms, dried fruit, etc.
• Use store sales and coupons to help guide shopping list
• Buy low sodium and low sugar canned fruits, vegetables, and legumes where available
• Buy spices in bulk at stores like Natural Grocers and ethnic grocery stores (onion powder, garlic powder, Italian herb blend, smoked paprika, turmeric, cumin, chili powder)
• When buying meat, buy in the most whole form and butcher at home
• Limit meats and replace with whole unprocessed plant products (legumes, peas, tofu, and tempeh)
• Eat potatoes (russet, sweet, Yukon Gold, etc.)
• Buy grains (brown rice, barley, quinoa, faro, spelt, amaranth, etc.)
• Buy corn tortillas without added ingredients
• Cook food without oil or butter saves on your grocery bill, use water or stock instead
• Accessing food banks, foods shares, volunteer organizations to glean vegetables from farms and back yard gardens can be a great way to get free produce