How to Eat Well on a Tight Budget

by Deborah English — January 24, 2008

You're not imagining that nutrient-rich foods such as fresh vegetables and fruit, fish, lean meats, and whole grains are more expensive to buy than high-calorie low-nutrition foods. In fact, the shocking results of recent research conducted at the University of Washington found that the price of healthy food has jumped a whopping 20 percent during the past 2 years, while overall food prices have risen a mere 5 percent. Agricultural policies, farm subsidies, and rising cost of energy are blamed for the hike in food prices. What's more, the price of all food -- including currently cheap food -- is expected to rise markedly in the near future.

For those on a fixed budget, the keys to eating well are a strong desire to eat healthily, basic nutrition knowledge, and a huge shift in priorities -- particularly on how you use your time. Following are some top tips on how you can eat healthily on a tight budget:

• By far, the cheapest and best quality vegetables are the ones from your own garden. So, if you've got access to the space and can make the time, make a garden.
• Choose local foods over organic foods.
• If it's not organic, wash it well before cooking and eating.
• Cook. If you're "time-poor," cook meals for a few days ahead and freeze. Just add a fresh salad or steamed vegetables to the meal before serving.
• Buy fresh whole fruit and vegetables - don't buy them pre-cut or prepared in any way -- they cost much more.
• Plan meals before you shop - this will help you to stick to your budget.
• Don't waste your money on "non-food" - that is, food with nil nutritional value or worse still that strips your body of essential nutrients - soda, cookies, and candy
• Watch the "specials." Sometimes you can even find organic produce on sale for less than non-organic.
• Some foods -- such as rice, lentils, dried beans, tea, and coffee, are much cheaper bought in bulk. Get together with some like-minded friends and share the cost.