Budget-Friendly Healthy Eating

August 01, 2022

Allow me a few sentences to complain the fate of my recent grocery bills, which appear to be increasing at the rate of a startled herd of deer. I, like everyone else, am visibly gasping at rising prices.

My half gallon of 1 percent milk costs nearly the same as a gallon of milk did a year ago. Purchasing beef causes me to utter words that I can only say in hushed tones. As I walk through the grocery store, I think to myself, "This is all crazy." And don't ask me about the cost of nuts.

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According to USDA Economic Research Services (U.S. Department of Agriculture), grocery store purchases were 7.5 percent higher in January 2022 than in January 2021. Restaurant purchases increased by 6.4 percent during the same time period. Prices are expected to rise even further. Perhaps a ray of hope: the USDA expects meat prices to fall slightly by the end of 2022. All we can do is hope.

We don't need to know the data because we are living it. Indeed, experience makes the data appear conservative. And it's not just about the cost of food. Everything is becoming more expensive.

Food prices affect people on fixed incomes who struggle to balance the cost of food against the cost of all necessities. Food banks and food pantries are now under pressure to fill the food gap, and they desperately need donations to alleviate the rising tide of food insecurity. In anticipation of rising food prices, the USDA increased Supplemental Nutrition Assistance Program (SNAP) benefits by 27 percent beginning in October 2021. The value of the increase varies depending on where you live.

Will good nutrition suffer as prices rise? No, not always. To keep a healthy diet a priority for you and your family, however, focused, smart meal planning and changes in purchasing habits are required.

10 HEALTHY FOOD BUDGET TIPS

Check off the suggestions that make the most sense to you and put them to use.

Concentrate on eating everything you buy. Nothing should be discarded. We typically waste 40% of the food we purchase. Consider it $.40 of every food dollar.
Make healthy food a priority so that nutrition is a priority. Reduce or eliminate expensive "empty calorie" snacks.
When fresh produce is in season, it is less expensive. Purchasing frozen produce allows for longer storage and may provide more variety.
Make a garden. It's an opportunity to eat and share nutritious foods.
Buying in bulk helps you save money. If you can't eat as much, sharing food with friends splits the bill.
Get back in the kitchen and start cooking from scratch. Purchasing processed foods typically raises food costs.
Make more meatless meals with beans and lentils for a high-protein source. Beans are relatively inexpensive and can be transformed into delectable meatless main dishes. Make meat a "additional" food. Serve it in soup or salad.
Repurpose leftovers. Plan meals with a secondary purpose in mind. A leftover can be used to make something else.
Eat out less frequently. Fifty dollars for one or two out-of-home meals goes a long way toward multiple home-cooked meals.
Others might be more hungry than you realize. Donate money or food to your local food pantry or foodbank if you are able. The number of people who require additional food is growing. Donate to your local Meals on Wheels program.