Here are 21 Easy Ways to Eat Healthy and Save Money During Tough Times

If you find yourself experiencing sticker shock lately everywhere you go, trust that you are not alone. For various reasons, all of which seem out of our control, we are facing record high prices for even our most basic commodities. Inflation is through the roof right now. While getting healthy may not be too high on your list of priorities at the moment, saving money probably is. But what if I told you that you could do both?
 
Eating healthy seemed expensive before. How in the world do you pull it off now, in times like these? Well the good news is there are quite a few highly effective ways to feel this collective pinch a bit less. Admittedly, this will require a bit of foresight and getting organized. But rest assured that you can still have a nutritious diet and save some money at the same time. No need to subsist on ramen soups and pop tarts (unless, of course, that's your thing!).
 
21 Easy Ways to Save Money and Eat Healthy

1.) Start meal prepping. Now is not the time to waste food. Plan ahead. Buy in bulk and cook in bulk. Make a detailed grocery list and stick to it. Know exactly what and how much you and your family will eat for the week. And to prevent needless impulse buys make sure you never shop on an empty stomach!

2.) Bring lunch and snacks to work with you. The last thing you want is to be in a position where you are starving, or hangry, and you need to eat out because you were unprepared. Brown bagging it will also help you control what you eat and how much you eat.

3.) Buy non-perishables. Perishables go bad. Non-perishables have a long shelf life and can also be used in times of emergencies.

4.) Buy canned, dried and frozen versions of your favorite fruits and vegetables. While not quite as fresh, the nutrient value is preserved in these foods. They can still be delicious. Just be mindful of possible added sugar and salt content.

5.) Eat less meat and dairy and eat more plant-based foods. The cost of meat and animal products has increased substantially recently. In addition to plant foods being better for the waistline and for overall health, they are cheaper at the moment and better for the planet. Experiment with ways to make plant-based proteins (tofu, beans, quinoa, nuts and seeds) more to your liking. Get creative.

6.) If meat is still your thing, try to go for lean white meats. While meat and dairy prices have gone up considerably, prices of fish and chicken have increased at a slower rate. 

7.) Control your portion sizes. This will not only save you money but will also help you shed some pounds. Read food labels to get a better idea of how many calories are in a serving. You might be surprised to learn how small a serving of your favorite food truly is!

8.) Focus on eating more nutrient dense foods rather than calorie dense foods. Nutrient dense foods have more bang for their buck. They pack a powerful nutritional punch. A donut and an orange may be the same size. But a donut is loaded with empty calories, while an orange has fiber, water and nutrients. Your body, and your wallet, gets more out of the deal.

9.) To stay full longer, eat a diet that consists of more fiber, more protein, lower glycemic carbs and healthier fats. You will find yourself eating less (and saving money!) when you fill up on high quality nutrient dense foods that leave you feeling satisfied.

10.) Quit your sugar addiction. It’s the sugar ups and downs that keep us constantly craving our next high. Become more mindful of your sugar intake. Current recommendations say we should only have 24 grams of sugar per day but most of us consume way more than that. Because we’re addicted. But when you cut back on your sugar intake, your taste buds will regenerate after a couple weeks and you will start to appreciate less sweet foods. And your cravings will subside. 

11.) Consider intermittent fasting. Most people consume more calories than they need during a given day, creating a calorie surplus. Many of these calories come in the form of mindless snacking. To get a better handle on calorie consumption, you can try experimenting with meal timing. You might find that you have fewer food decisions to make during the day and consequently, will probably start eating less.

12.) Pay attention to sales. Know when certain items at your favorite grocery store typically go on sale. Read the ads. Scope out the deals. Use coupons. Have no shame in bargain hunting during these times.

13.) Consider shopping at smaller chains or international markets. Often times you can find high quality foods for lower rates at these places, when compared with their big chain counterparts. These markets also have foods that might be new to you. Have fun trying out new foods!

14.) Put a hold on dining out, or at least cut back. We are facing some possibly unprecedented times ahead. Sacrifices will need to be made. Invite friends and family over for a potluck instead. Eating in is almost always healthier than dining out.  

15.) Find other sources of entertainment besides food. If you regularly use food to cope with stress, boredom, frustration or loneliness, see if you can explore different (cheaper and healthier) ways of coping instead. Go for a walk. Read. Prioritize sleep. Talk to your friends. Learn a new hobby. Listen to music. The possibilities are endless.

16.) Take advantage of those grocery stores offering gas rewards. You can get some money back from your food purchases and use that money when you are making that painful payment at the pump.

17.) Buy store brand (generic) over more expensive brand alternatives. They are usually very similar in terms of taste and nutritional content but one is much cheaper. You probably won’t even notice the difference!

18.) Try to buy pre-packaged foods only when you really need to. Anything that has been pre-made, pre-cooked, pre-sliced, pre-cut or pre-washed for you comes with a higher price tag. It’s just the price you pay for taking a shortcut. See if you can invest a bit more time in your schedule to pass up on these convenience foods. Your homemade creation will almost always be better and healthier anyway.

19.) Slow down. Practice gratitude. Take more time to appreciate whatever meals you are fortunate enough to have in front of you. You might miss dining out, or feel like you are depriving yourself of some of your favorite foods right now. Remember that this time shall pass. You are still luckier than most. Be grateful for every bite of food that has made it to your dinner plate.

20.) Buy in-season. Foods that are not bought locally or in season cost much more because of transportation costs. Do some research and stick with the seasons.

​21.) If possible, start a garden. Even if your outdoor space is severely limited (like mine), you can still possibly grow some tomatoes and some basic herbs and spices. This can not only save you some money, it is also healthy and can turn into a nice hobby! 
 
It may feel like life is spiraling out of control right now, with rising oil prices, poor crop yields, climate change, political instability all around the world and a seemingly progressively weaker dollar every day. But by controlling whatever is in your power to control, you can ease the burden on yourself as well as the rest of the planet. We can each do our part, however small, to conserve resources. The healthier our bodies are and the better they are nourished, the stronger we become in the face of adversity; the stronger we become to help each other out and the more capable we will be to contribute to the world. Don’t do this just to save money, or just to lose weight. Let this be your calling, to help us all get through these tough times stronger, together. 

Need some extra support to eat healthier? Check out AndiamoFit's Healthy Eating Habits Workbook!