Despite our best intentions, time is not the only factor that can impact (i.e., sabotage) our efforts to eat in support of our health goals. With the current state of the economy, it can be financially difficult to eat the healthiest way possible. There is no doubt that our grocery dollars don't stretch as far as they have in the past.

So how can you ensure you are supporting your health without breaking the bank? Here are four tips I have used throughout the years as the economy, our income, family situation and budget have changed.

1. Have a plan. You all know I am not a meal prepper, but having a general idea of the meals you and your family will eat, what you will reasonably have time and energy to prepare, and what ingredients you should have on hand make it easier to budget. I purchase some items in bulk and freeze them because it saves money and I purchase some items weekly because they are better fresh (lettuce, salad kits). Having a plan, even a vague one, makes it easier to have a plan B if a food item is outrageously expensive once you get to the store or farmers market. Fresh carrots cost three times what you were expecting? Grab frozen roasting vegetables instead if you were planning to include them in a soup or stew.

2. Use low sugar and low sodium canned foods. Canned fruits and vegetables have a bad reputation but are great if you pay attention to ingredients. Low sugar and low sodium canned fruits and vegetables are an economical solution when pennies are tight. They also have a longer shelf life. Look for options like canned green beans, pinto and black beans, corn, and tomatoes with lower sodium. Mandarin oranges, peaches and pears with low sugar also work great in support of budget friendly foods that are good for you! Canned vegetables work well in healthy recipes. Freeze dried foods are also an option.

3. Buy in bulk and freeze. Buying fruits and vegetables in bulk when they are in season and freezing them is a budget friendly way to have healthy foods on hand. Spinach for smoothies, vegetables like sweet potatoes, corn and squash for soups, stews and stir fries; and fruit like peaches for healthier desserts can all be sourced when they are less expensive. Buying half a beef or bulk chicken is also a less expensive alternative to buying smaller portions weekly. Buying bulk pre-frozen meat, vegetables and fruit is also a great way to save money and stretch your budget!

4. Get creative. If your favorite recipes have become too expensive to make or don't taste the same with canned or frozen substitutes, go find some new go-to meal recipes. Look at this as an opportunity to open up your repertoire or to learn new techniques and cooking skills. I often find fun new recipes when I have to adjust my grocery spending. Rediscover your love of low calorie tuna casserole or baked spaghetti (with frozen zoodles)! Look at it as an adventure instead of an obstacle.

You will notice that I didn't recommend that you grow or raise your own food. For over fifteen years, my family has raised at least some of our own food including honey, milk, meat, fruit and vegetables. I can attest that having your own garden or raising your own milk and meat is both cost and time intensive and as a general rule, will not save money. I have raised a $300 pumpkin in the past because of water cost, drought, soil issues, weather, insects/garden pests, and other factors outside my control. Don't get me wrong - the pumpkin soup was amazing (but not cheap)! Huge shout out to the farmers that raise our food supply! There are other reasons we raise our food, but none of them are easy on a budget.

I hope these tips were helpful, and if you need additional ideas for eating to support your health and wellness goals, you can always reach out to me to set up a coaching session!

Additional Resource:
https://creakyjoints.org/living-with-arthritis/anti-inflammatory-foods-exercise-budget/