Eating healthy on a budget can be hard for anyone, but it’s especially hard for college students who are new to cooking and preparing meals for themselves. Eating healthy during college doesn’t have to be hard or expensive, and it will get easier with experience. The following tips can help when trying to grocery shop without breaking the bank.
Set a food budget
Figuring out how much money you realistically can spend on food each week or month will help you plan your grocery trips better. When setting a budget make sure to take into account eating out as well as grocery shopping. Making your own meals instead of ordering take out is also a great way to save money on food. Don’t forget to keep an eye out for events on campus that offer free food!
This may seem simple, but going to the store with a list can help minimize picking up extra items that don’t fit into your budget. Having the meals planned that you are going to eat each week also cuts down on spending extra time and money in the grocery store. Did you know we have lots of easy and budget friendly recipes on the UHC website?
Buy in season
Foods in season are cheaper due to the larger abundance of that food. In season foods are also more nutritionally dense and taste better because they are consumed closer to harvesting time. Eat the Seasons has a list of what foods are in season each month in North America, but you can also tell by what the cheapest items in the produce section of the grocery store are. Shopping at local farmers markets is also a good way to buy what’s in season, ensure that the food is fresh, and support local businesses.
Canned and frozen foods are great to include in your diet because of their convenience and long shelf life. Frozen foods retain the most nutrients since they are frozen soon after harvest, which is the time at which the food contains the most nutrients. You can also freeze foods like bread, fruits, and veggies if you’re not going to get a chance to eat them before they go bad, as well as buy things in bulk, like meat or grains, which typically saves money in the long run.
Skip pricey organic foods
Organic foods are often significantly more expensive than conventional foods, and studies have shown that they don’t have a nutritional advantage over their conventional counterparts. Buying conventional foods over organic is one way to save money on groceries. If buying organic is important to you, consider purchasing through a member owned food co-op, community supported agriculture, or farmer’s market.
Focus on fiber
Fruits, vegetables, and whole grains are all relatively inexpensive foods that contain dietary fiber which is beneficial to digestive and overall health. Making foods high in fiber the center of your meals will not only help your health but can save you money at the store.
For students in need of additional support resources:
The UGA food pantry is fully stocked and available for students in town. Students should call Student Care and Outreach to set up a time for pick-up (706.542.7774) or contact them via email atSCO@uga.eduwith any questions. Information about emergency funding and Graduate Student emergency funding can be found here:Student Affairs emergency fundandGraduate Student emergency fund. Bulldog Basics is also still running for students in town. Students can request basic hygiene itemshere.
Writtenby: Sophia Burnett, FDNS 5910 Dietetics Practicum Student,UHC Health Promotion
The more you focus on purchasing local, unprocessed food, preparing meals at home, and reducing waste, the healthier and tastier your diet will be, the better you'll feel, and the more money you'll save.
Try increasing your use of eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat, and whole grains. These all taste great, are cheap (especially in bulk), and are very nutritious. Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well.
Eggs, beans and nuts are excellent sources of protein and easy to add to almost any dish. Add nuts to oatmeal, cereal, salads and stir-fries for a healthy, hearty meal. Raw nuts are often cheaper. Roast them for a delicious snack.
It doesn't have to be if you are willing to follow three simple reminders -- Plan, Compare and Prepare. If you follow these, you and your family can save money and eat healthier.
The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.
The average food budget for a single person is between $250 and $300 a month, but that's just a guideline. If you can buy meals at a discount or visit family and eat with them, you might be able to spend less. Figure out the budget that works for you.
1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.
Shop for items in season and buy only what you need. Use fresh produce quickly to prevent spoiling and food waste. Keep frozen fruits and vegetables on hand. They're often cheaper than fresh fruits and vegetables and can work in a wide range of recipes.
Canned fish, beans, and lentils (canned or dried), and eggs are relatively low-cost proteins and can be stored. If you can buy in bulk this may be even cheaper. Frozen fish and meat can also be cheaper options. Canned and frozen fruit and vegetables are often cheaper than fresh.
A healthy diet doesn't have to be expensive. There are plenty of affordable, nutrient-dense foods you can purchase without breaking the bank. In fact, some healthy foods are cheaper than processed junk foods.
One piece of British research in 2023, the Broken Plate report by The Food Foundation released in June, found that healthy food is usually twice as expensive as less healthy food, on a per calorie basis.
Introduction: My name is Frankie Dare, I am a funny, beautiful, proud, fair, pleasant, cheerful, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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