Eating healthy on a budget: Tips and tricks from a registered dietitian

With grocery prices increasing, it may seem more difficult than ever to make affordable and nutritious meals. Claire Edgemon, a registered dietitian at Baylor Medicine, has some practical ways to maintain a healthy diet without straining our wallets.

Understand nutritional value

“Many affordable foods, like beans, lentils and whole grains, offer excellent nutritional bang for your buck,” Edgemon said. “These foods are rich in fiber, protein and essential vitamins, making them ideal staples for balanced meals.”

Plan ahead with meal prepping

“One of the most effective ways to save money on groceries is to plan your meals ahead,” Edgemon said. “By dedicating time each week to meal prepping, you can streamline your grocery shopping and minimize food waste.” Choose versatile ingredients that can be used in multiple dishes throughout the week, such as chicken, vegetables and grains.

Shop smart

• Make a list and stick to it: “Impulse buys can quickly inflate your grocery bill,” Edgemon said. “Plan your meals, make a list and resist the temptation to deviate from it.”
• Explore affordable protein sources: Beans, lentils, canned tuna and eggs are cost-effective sources of protein that can be incorporated into various dishes.
• Buy produce in season: “Seasonal fruits and vegetables are not only fresher but also cheaper,” Claire said. “Shopping for produce in season ensures better quality and lower prices. For example, in spring, look for strawberries and asparagus; in summer, enjoy watermelon and tomatoes; in fall, savor apples and pumpkins; and in winter, indulge in citrus fruits and squash.”
• Buy canned or frozen fruits and vegetables: “Canned and frozen fruits and vegetables are often cheaper than fresh, yet they retain their nutritional value,” Edgemon said. “They’re also convenient and have a longer shelf life. Be sure to choose canned vegetables low in sodium and canned fruit packed in water or juice.”
• Compare unit prices: “Pay attention to unit prices rather than just the overall cost,” Claire suggested. “Sometimes, buying in bulk or opting for larger packages can be more economical.”
• Use discounts and coupons: Take advantage of sales, discounts and coupons to stretch your grocery budget further.

Budget-friendly recipe ideas

Here are a couple of budget-friendly nutritious meal ideas:

• Black bean and sweet potato chili: A hearty dish packed with fiber and flavor.
• Quinoa salad with veggies: A refreshing salad that’s perfect for lunch or as a side dish.

“Eating healthy on a budget is entirely achievable with a bit of planning and mindfulness,” Edgemon said. “By prioritizing nutrient-dense foods, planning meals ahead and shopping strategically, you can nourish yourself and your family without overspending.”

By Tiffany Harston, communications associate with the Michael E. DeBakey Department of Surgery