A well-balanced meal consists of fruits, vegetables, protein, grains, and dairy, according to the US Department of Agriculture and US Department of Health and Human Services. Many of these key components seem to keep increasing in cost, making it more difficult to eat healthy. Additionally, diet-related chronic diseases such as diabetes, hypertension, and cardiovascular disease are becoming even more prevalent among Americans. I hope these budget and time-friendly tips can encourage both you and your patients to eat healthier.
Fruits and Vegetables
Goal per day: 2½ cups of vegetables and 2 cups of fruit*
- Buy in-season produce at the store.
- Shop at a local farmer’s market.
- Consider frozen produce if you have space. They often have more nutrients, cost less, and don’t go bad.
- Test out your green thumb and grow your own produce. There are many container-friendly plants, such as lettuce, tomatoes, peppers, and zucchini.
- Learn how to properly store fresh fruits, vegetables, and herbs to extend their shelf life.
Protein
Goal per day: 5½ ounces of protein*
- If possible, buy meat in bulk or a family-sized option. Freeze what is unused.
- A rotisserie chicken is about $6. It can be used all week on sandwiches, pasta, etc.
- Dried beans, peas, and lentils are very affordable and excellent plant-based sources of protein.
- Canned tuna, salmon, or sardines are a great way to get seafood on a budget.
Grains
Goal per day: 6 ounces, half of which are whole*
- Rice and pasta are affordable options that come in bulk and are shelf-stable.
- Oats are a budget-friendly and versatile grain for many breakfast options.
Dairy
Goal per day: 3 cups*
- Buy yogurt in large containers instead of single serve. Use fruits, nuts, granola, or other toppings to change the flavor of yogurt.
- Check the sell-by date to ensure you are buying the freshest products.
Other Budget Tips
- Shop with a list or use grocery pickup. This can help avoid buying unnecessary snacks or food at the store.
- Place items that are about to expire at the front of your fridge and cabinets, so when you reach for a quick snack you can see what is about to go bad.
- If you order takeout, add a side at home, such as a salad or hot vegetable, to get more than one meal out of it.
- Compare the price per ounce to determine which products allow you to stretch your dollar. Only buy the larger, more expensive quantities if you think you can finish the product before it expires.
Time-Saving Hacks
- Chop vegetables so you can use them all week as a snack, side, or part of a meal. Freeze what you will not use for later.
- Consider doubling recipes that would be easy to freeze, such as soups and pasta.
- Use crockpot recipes. Throw the ingredients together in the crockpot and let it cook.
- Meal preparation is a great way to save time and money. If you don’t like to eat the same leftovers all week, consider meal prepping key ingredients that can be used in multiple meals, like shredded chicken, roasted vegetables, or rice.
- Meal prep swap party. Host a party where each friend prepares a meal, and everyone brings tupperware to swap meals and bring home to eat all week.
Recipe Ideas
- Overnight oats
- Yogurt parfait
- Oatmeal bake
- Sheet pan meal
- Stir fry
- Pasta salad
- Chili
- Tortilla soup
- Burrito bowl
* Goals are based upon the 2020-2025 Dietary Guidelines for America for adults based on 2000 calories per day. Cups, ounces, and gram equivalents are located in Appendix 3 of the guidelines.
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
- “Shop Smart.” MyPlate, www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart. Accessed 18 Mar. 2024.
- ACOFP Education Committee members
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