Healthy eating is important at every age – and can be done on a budget. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Plan, plan, plan

Plan your meals for the week based on your food budget and make a grocery list that includes staples and perishables.

Compare similar products

Locate the “unit price” on the shelf sticker near the item price. Compare different brands and sizes for the best money-saving option.

Stretch your food dollars

Add beans and canned or frozen vegetables to bulk up your meals and make your food dollars go farther. You will reap the benefits of extra fiber, vitamins, and nutrients while feeling full.

Grow your own in your home

Grow herbs like basil and oregano inside your home for a fraction of the price. Small gardens can be grown on a windowsill or a kitchen counter.

Buy in bulk

Save money by buying larger quantities of foods that store well like whole grains, canned or dried beans, and frozen vegetables. Don’t overbuy foods that you will throw out later.

Look for on-sale produce

Grocery stores rotate their sales and buying what is on sale is a great way to save money and get variety. Do the same with frozen and canned items.

The benefits of healthy eating add up over time, bite by bite.

Making a plan before heading to the store can help you get organized, save money, and choose healthy options.

Plan Your Weekly Meals

Here are some simple tips to get you started:

See what you already have.

Look in your freezer, cabinets, and refrigerator. You can save money by using these items in planned meals.

Write down your meals.

It’s helpful to write out your meals for the week. Plan out what you want to have for breakfast, lunch, dinner and snacks. Use the Create a Grocery Game Plan - Weekly Calendar as a guide.

Write down recipes to try.

Find new ideas for healthy and budget-friendly meals based on what you have, foods your family enjoys, and foods that are good buys. Visit MyPlate Kitchen for recipe ideas.

Think about your time.

Choose meals you can prepare when you’re short on time. Save the ones that take longer for days off or when family members are free to help.

Plan to use leftovers.

Make larger meals with enough servings for leftovers. On busy days, just heat and serve.

Make a grocery list.

Organize your grocery list by store section to make shopping quick and easy. For a free template, try the Create a Grocery Game Plan - Grocery List.

Build your shopping list as you go.

Keep a list of foods you need on your refrigerator or on a free app on your phone. Add items as you run out. Some apps let you sync grocery lists with others in your household.

Buy a mix of fresh, frozen, and self-stable items.

Plan for a mix of fresh, frozen, and shelf-stable (or non-perishable) foods for your meals. Eat your fresh foods first so they don’t go bad. Stock your freezer and pantry with items you can eat later.

• Think outside the store. Farmers markets and farm stands can be great options for picking up fresh produce at a discount. Check the National Farmers Market Directory for locations near you.

Save More at the Store

• Ask around. Ask friends, family, or post a question on social media to see where others shop and find great bargains! Grocery stores, specialty food markets, dollar stores, retail supercenters, and wholesale clubs may offer good deals.
• Read the sales flyer. Sales flyers usually come out mid-week and can be found at the store’s entrance, in the newspaper, on their website, or social media pages.
• Eat before you shop. Grocery shopping while hungry can lead to impulse buying and unhealthy food choices. This is a simple, yet effective way to keep you on task.
• Join your store’s loyalty program. Most stores offer a free loyalty program. Get special offers, coupons, and discounts for being a member.
• Get fresh produce delivered to your door. Search online for low-cost produce delivery services in your area. Or support local farms by joining a Community Supported Agriculture (CSA) program. Find one in your area by visiting the USDA’s CSA Directory.

To get the most for your dollar, follow the tips in this section as you shop at your favorite food store.

Tips for Every Aisle

Use the tips below to buy budget-friendly and healthy options from each food group.

Fruits and Vegetables

Find fruits and vegetables in the produce section, frozen foods, and in the canned and pantry food aisles. Compare prices to find the best buys.

• Buy “in season” produce which often costs less and is at peak flavor. Buy only what you can use before it spoils.
• Choose fruits canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious and fresh, and often cost less.
• If you have the freezer space, stock up on frozen vegetables without added sauces or butter. Frozen vegetables are as good for you as fresh and may cost less.
• Canned and frozen fruits and vegetables last much longer then fresh. They can be a quick way to add fruits and vegetables to your meal.

Grains

Find grains in many areas of the store, including the bread, cereal, snack, and pasta and rice aisles.

• Make half your grains whole grains. Types of whole grains include whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole-grain cornmeal, whole oats, and whole rye.
• While shopping, check ingredient lists and pick the items that have a whole grain listed first.
• Rice and pasta are budget-friendly grain options.
• Choose hot cereals like plain oatmeal or whole-grain dry cereal.
• Try new whole-grain snack ideas, like switching to whole-wheat crackers or popping your own popcorn.

Protein Foods

Find protein foods throughout the entire store. They can be found in the fresh meat section, frozen foods section, dairy section, and canned and pantry food aisles.

• Some low-cost protein foods include beans, peas, and lentils such as kidney beans, lima beans, split peas, and garbanzo beans (chickpeas).
• Beans, peas, and lentils cost less than a similar amount of other protein foods.
• To lower meat costs, buy the family-sized or value pack and freeze what you don't use.
• Choose lean meats like chicken or turkey. When choosing ground beef, make sure it's lean (at least 93% lean/fat-free) ground beef.
• Seafood doesn’t have to cost a lot. Try buying canned tuna, salmon, or sardines. These items store well and are a low-cost option.
• Don’t forget about eggs! They’re a great low-cost option that’s easy to make.

Dairy

Find dairy foods in the refrigerated and pantry aisles.

• Choose low-fat or fat-free milk. These have just as much calcium, but fewer calories than whole and 2% milk.
• Buy the larger size of low-fat plain yogurt instead of single flavored yogurt. Then add your own flavors by mixing in fruits.
• Choose cheese products with "reduced fat," or "low-fat" on the label.
• Check the sell-by date to make sure you're buying the freshest products.

Other

• Drink water instead of sodas or other high-sugar drinks. Water is easy on your wallet and has zero calories. Take a reusable water bottle is when on the go.
• Save time, money, and calories by skipping the chip and cookie aisles.
• Choose the checkout lane without the candy shelves, especially if you have kids with you.

Understanding the Price Tag

The price tag on the shelf has a lot of information. It’s good to understand what the numbers mean. This section breaks it down for you.

• Retail Price: This is the price you pay for one, single item.
• Unit Price: This is the cost of an item by its size (or unit). This can be by the pound, ounce, quart, or another measurement. It can be very useful when comparing two items.

This image shows two different price tags on a shelf. Based on the unit price, you can see that the larger container is a better buy because you are getting more for your money.

How is the unit price found?

TOTAL PRICE ÷ SIZE = UNIT PRICE

Example: What is the unit price of a 6 oz. yogurt that has a retail price (the price you pay) of $0.72?

$0.72 ÷ 6 oz. = $0.12

The unit price of this yogurt is $0.12 per oz.

Use these tips to save time when cooking.

Kitchen Timesavers

Try these kitchen timesavers to cut back on time and make less work for you.

Organize your kitchen.

Keep items you use most often, like cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.

Clear the clutter.

Before you start cooking, clear off your counters. This allows more room for prep space.

Chop extra.

When chopping up veggies for a meal, chop more than you need. Take the extra and freeze them for later. Then next time you need them, you can skip a step.

Have everything in place.

Grab all ingredients needed for your meal at the same time. It will be easier to spot missing items and avoid skipping steps.

Double your recipe.

For your next dish, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!

Clean as you go.

Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!

Save some for later.

Freeze leftover soups, sauces, or gravies in small reusable containers.

Cooking for Your Family

There are simple ways to prepare foods for a large family without spending a lot of money. Try these tips to save time, money, and stress when making meals for friends or family.

Keep it simple.

Healthy and creative meals don't have to be hard to make. A simpler menu often costs less and will be easier to make.

Allow your family to help.

Divide jobs among family members. Remember that kids love being in the kitchen! As a team, you can get more done and have more time to enjoy with your family.

Stretch recipes by adding other food items.

Get more servings out of your favorite recipes! Add rice to soups or stews, frozen vegetables to pasta dishes, or beans to burgers. This can help you serve more meals.

Ideas for the holidays.

Try having a holiday brunch. Breakfast foods like eggs are inexpensive and make a great protein for the main dish. You can also try a yogurt parfait bar and let everyone add their favorite toppings.

Have a potluck.

Potlucks are a great option for large families or groups of friends. If you are hosting a meal, fix the main dish and ask the rest of the group to make side dishes. It creates less work for you and allows everyone to make and sample each other’s creations.

Support your health with good nutrition while spending less money. Fit fruits and vegetables into your food budget with these 3 tips:

1. Plan before you shop.

Whether you are getting groceries delivered or going to the store, meal planning can help you to stay within your food budget. It makes it easier to buy only what you need, so your fruits and veggies do not go bad before you use them. Plus, if you are visiting the grocery store, you can keep your shopping trip shorter and return home quicker.

2. Choose low-cost recipes.

Have you been cooking more while staying at home? Save money by preparing dishes that usually use budget-friendly ingredients, such as seasonal produce. Bulk veggies or fruits (such as potatoes, onions, and apples) can often be another way to save if you know you can use them before they spoil.

3. Go beyond fresh produce.

It’s true that buying seasonal fruits and veggies can save you money. However, frozen and canned produce can be budget-friendly alternatives when you need out-of-season items or want foods that stay fresh longer.

The foods that help prevent Alzheimer’s and improve memory can also be expensive. Use these tips to fill up on brain food without breaking the bank. What you eat can have a major impact on your well-being, including your brain health and memory. However, did you know that eating certain foods might help prevent Alzheimer’s disease? A brain-boosting diet is easier and tastier than you may think.

One diet in particular has gotten a lot of attention for its brain health benefits. Called the MIND diet, it has been shown to slow brain aging by 7.5 years and lessen the chances of developing Alzheimer’s disease. The MIND diet is made up of these healthy foods:

• Leafy green vegetables (6+ servings per week);
• Other vegetables (1+ servings per day);
• Berries (2+ servings per week);
• Whole grains (3+ servings per day);
• Fish (1 serving per week);
• Poultry (2 servings per week);
• Beans (3 servings per week);
• Nuts (5 servings per week); and
• Olive oil.

There’s also a list of foods to limit:

• Red meat;
• Sweets;
• Cheese;
• Butter/margarine; and
• Fast/fried food.

In addition to the brain benefits, it’s delicious and easy to follow. The one downside is that some foods on the good-for-you list can be pricey. The good news is you don’t have to blow your budget to feed your brain. Keep reading to learn about some of the key MIND diet staples, plus ways to pay less for them when you grocery shop:

• Berries can decrease cognitive decline (trouble with memory, concentration and decision making).
  Money-saving tip: Buy frozen berries instead of fresh.
• Eating leafy greens such as lettuce and spinach may slow down the loss of memory and thinking skills that can come with age.
  Money-saving tip: Leafy greens tend to be available year-round, so they’re lower priced than other seasonal fruits and veggies.
• Nuts such as walnuts, pecans and almonds are packed with healthy omega-3 fatty acids and antioxidants.
  Money-saving tip: Buy in bulk.
• Fats, such as the healthy monounsaturated fat found in olive oil, help your brain, says Dr. Small.
  Money-saving tip: Buy store-brand olive oils they usually cost less than a name brand.

Remember, you don’t have to follow all the rules of the MIND diet to get some major brain benefits. Making a few smart food switches whenever possible can go a long way toward helping your mind and body stay healthy. Always talk to your doctor before making any dietary changes.

Eating healthy on a budget is difficult but prepping for your grocery shopping trip can make a world of difference!

• Buy groceries when you are not hungry or in a rush to get home.

• Stick to the grocery list and stay out of the aisles that don’t contain things on your list.

• Find and compare unit prices listed on shelves to get the best price and buy store brands if cheaper. Purchase some items in bulk or in family packs, which usually costs less.

• Choose fresh fruits and vegetables in season, buy canned vegetables with less sodium and canned fruits without added sugars.

• Keep in mind refrigerated or freezer foods can last longer and can also be healthier.

• Use coupons and look for weekly sales.