March is National Nutrition Month and this year’s theme focuses on how to “Put Your Best Fork Forward.” It’s a great time to look closer at what we can do in our own lives to eat more healthfully. One of the most common statements I hear as a dietitian is that “eating healthy is too expensive.” Many of my clients and their families strive for a better diet but feel the pressure of their budget. They aren’t alone - price is one of the strongest influences on food choices and it’s instinctive to opt for the cheapest options on the shelf.

But eating healthier foods doesn’t have to demand a premium price. In fact, when my families start using some of these strategies they notice their grocery bill starts to decrease. See how they do it and read more below:

It Starts with a Plan

Meal planning is a time investment more than anything. Sitting down with family members and forecasting the week ahead allows you to plan your meals (and shopping list) accordingly. No, this doesn’t mean you have to plan a complete meal from start to finish 21 times. But you can predict when you’ll have more time to cook and maximize your efforts. Then, simply fill in the gaps. It’s ok to plan for a night to eat out. It you start to see a pattern where that’s happening too often, you know it’s time for a change. Your health and your bank account will appreciate it. 

Work Smarter, Not Harder

I’ve taken that statement to heart in a lot of areas of life, but perhaps none more so than in the kitchen. To stretch my budget, reduce food waste and minimize how often I have to clean, I’ve relied on these tips:

• Batch cooking: Take your favorite recipe and double (or even triple) the amount you prepare. Package leftovers in the fridge to eat in the coming days, or freeze up to six months.
• Use everything: Find creative ways to use all parts and pieces of your ingredients. Consider how you can use everything from a rotisserie chicken, head of broccoli, or any produce in the fridge that’s almost past its prime. Remember, wasted food is wasted money and it can add up to be a significant amount if we aren’t mindful about it.
• Opt for convenience when you can: Despite the bad reputation processed foods get, there are some minimally processed foods that can become staples in your kitchen for busy nights. Frozen fruits and vegetables, canned beans and pre-made stocks or sauces are all items you’ll find in my pantry. Find the areas where you can cut corners, then focus your energy on what’s more important to you. 

Think Seasonal

While our overall food prices don’t fluctuate much over a year, fresh produce prices tend to change more. Become familiar with which fruits and vegetables are in season throughout the year. Then, you can design your meals around them. This doesn’t mean overhauling every recipe in your arsenal - just think about whether there is a good substitute to use instead. Want to make a fresh batch of salsa in January? Skip the overpriced tomatoes and look in the canned aisle. Got a recipe that calls for summer squash? Substitute another favorite vegetable instead. Then once the warmer months hit, you can combine the seasonality of foods with the availability from local producers. 

Toss the Outdated Advice

Ever been told you should stick to the perimeter of the grocery store to find the healthiest foods? This dietitian is begging you to forget that - after all, the perimeter is often the same place you find the bakery (desserts galore), frozen aisles (processed food overload) and checkout lanes (with their temptations for impulse purchases). On the other hand, the interior aisles house some of the most nutritious and least expensive items in the store. Don’t bypass ingredients like brown rice, dried beans, whole grains, canned veggies and peanut butter simply because they aren’t located in the part of the store you’ve been told to stick to. 

Rethink Your Restaurants

I’ll be the first to admit I love eating out. The convenience factor is a huge plus and I know I’m not alone. A Zagat report from 2016 found the average person eats out 4.5 times each week. Consider the cost for your family - what’s the average cost for a meal in a restaurant? If those dollars were reinvested into groceries, the cost savings would have an immediate impact. There is also the time consideration. The average person spends approximately 32 minutes per day preparing all three meals - barely more than 10 minutes per meal. We like to use the excuse that cooking takes so much time, but even fast food isn’t so fast. By the time we drive there, place our order, wait in line, eat and drive home, we’ve still invested our time. What’s your time worth?

There are many creative ways to maximize the nutritional bang-for-your-buck. If you’re looking for more individualized advice that can work for your family, consider reaching out to a local dietitian. What are some of your tried & true tips that help you put your best fork forward?