Eating healthy doesn’t have to break the bank—it’s all about smart planning and savvy shopping! With a little strategy, you can enjoy nutritious, delicious meals without sacrificing your budget. Let’s explore how making simple, intentional choices today can save you money now and help you avoid future health care costs.

Healthy eating doesn’t have to be expensive

The idea that healthy food is pricey usually comes from the cost of specialty health products. But you don’t need to splurge on the latest food trends to eat well. Fresh produce, whole grains, and lean proteins can fit into any budget, especially when focusing on affordable, everyday staples and seasonal items.

For instance, frozen or canned fruits and vegetables can be a great, budget-friendly alternative to fresh produce, particularly when certain fruits or veggies are out of season. Take frozen blueberries, for example—they’re a convenient, year-round option and a game-changer for busy days. They simplify meal prep, satisfy your cravings with their sweet, tangy flavor, and deliver brain-boosting antioxidants and essential nutrients your body needs. These options pack the same nutritional punch, are often cheaper, and let you stock up without worrying about spoilage. Similarly, buying whole grains like rice, oats, or quinoa in bulk can save money while giving you a versatile base for many meals. Combine these with affordable protein options like beans, lentils, eggs, or canned tuna, and you’ve got a wholesome, balanced meal without the high price tag.

Meal planning: Your best friend for savings

Meal planning is a powerful tool for saving time and money, and it can make a noticeable difference in your budget. By planning ahead, you can minimize impulse buys, reduce food waste, and ensure that every ingredient you purchase serves a purpose in multiple meals throughout the week.

1. Start with what you’ve got: Before heading to the store, check your pantry, fridge, and freezer to see what you already have. Frugal February is all about saving where you can, and using these items as the base for your meals is a simple way to cut costs while reducing food waste.
2. Plan around sales and seasons: Look at your grocery store’s weekly ad and choose meals that incorporate discounted or in-season items. Seasonal produce is often more affordable and flavorful, while sales on staples like proteins or grains can help stretch your budget.
3. Make a list and stick to it: Write a detailed list of the ingredients you need for your planned meals and stick to it while shopping. This will help you avoid impulse buys and ensure you stay on track with your budget and meal plan.
4. Prep ingredients in advance: When you return from grocery shopping, take some time to wash, chop, or portion ingredients like fruits, vegetables, and proteins. Having prepped ingredients ready to go makes cooking faster and reduces the temptation to order takeout.
5. Mix and match meals: Build flexibility into your meal plan by including ingredients that can be used across multiple dishes. For example, roasted vegetables can be a side dish one night and added to a grain bowl or wrap the next day.

In the end, healthy eating doesn’t have to cost a fortune. You can eat well without breaking the bank with a little planning and smart shopping. By prioritizing well-balanced meals and maintaining a healthy weight, you can lower your risk of chronic conditions like diabetes, heart disease, and high blood pressure. These conditions often lead to expensive medical bills, so making healthy choices now can save you money in the long run.

Shredded chicken BBQ sandwiches

All you need:

• 2 c. Hy-Vee rotisserie chicken, shredded
• ½ tsp. That’s Smart! seasoned salt
• ¼ tsp. That’s Smart! onion powder
• ½ c. That’s Smart! chicken broth
• ½ c. That’s Smart! original barbeque sauce
• 4 That’s Smart! white hamburger buns
• That’s Smart! sliced dill pickles, for serving
• 1 small red onion, thinly sliced, for serving 

All you do:

1. Add shredded rotisserie chicken to a large skillet over medium heat. Sprinkle with seasoned salt and onion powder; add chicken broth. Cook 7 to 8 minutes, or until the chicken is heated through (165 degrees) and the broth has evaporated.
2. Add barbeque sauce to chicken. Toss to heat through; remove from heat. Divide chicken mixture between hamburger buns. If desired, top with sliced dill pickles and red onions.

Recipe source

Jena DeMoss, RD, LD, received a Bachelor of Science degree in Community Medical Dietetics and a minor in Psychology from Viterbo University in La Crosse, Wisconsin. She is a dietician at Hy-Vee. Ready to kick-start your health journey? Hy-Vee dietitians are here to guide you—right in the store where you shop! Connect with your local dietitian and schedule your complimentary Discovery Session today.