by Brian Lamacraft

Created on: January 29, 2009   Last Updated: November 28, 2010

In tough economic times it can be difficult to save money and eat healthy at the same time. There are several strategies and tips you can use to stretch your food dollar and still eat a healthy meal.

Buy On Sale

If you’re shopping for healthy items such as vegetables and fruit it is a good idea to purchase these items when they go on sale. Check your weekly flyers for the best savings and shop around. Look for larger bags of things such as onions, potatoes, peppers, oranges and apples. These are examples of some produce items you can find in bulk bags. Buying produce in bulk provides great savings. Also watch for deals on things like frozen vegetables where can buy several bags and store them.  Healthy fruit such as berries can be bought in large quantities when they go on sale and then frozen to be used later.

Bulk Items

Meat is expensive and buying in the small packets makes little economic sense. Buy things like chicken breasts in bulk boxes which can be found in many supermarkets. Pork and steak can be found in larger packs as well. You could also buy cheaper meats and use a slow-cooker to tenderize the tougher meat. Items like beans can be bought in bags and soaked overnight.  Look for bulk items such as dried fruit, pasta, herbs, spices, cereals, and other items which can save you money. Buy flats of tuna, canned beans, vegetables and other healthy items when they go on sale.

Strict Budget

Make a strict food budget and only shop when you need to. You need to resist the temptation to buy cheap frozen foods such as pizzas or dinners and spend your budget on healthier food such as fruits and vegetables. Get into the habit of freezing excess food so you have extra to use later.

Dollar Stores

Dollar stores and discount stores sometimes have good quality items like canned fish and spices. Shop these stores frequently as the stock is constantly changing. You may find some good items if you get there at the right time. Go early in the day to avoid the rush and missing out on anything new.

Make Your Own

Saving money and eating healthy can come down to preparing your own food. Going out to eat is expensive and while you may eat healthy at times it’s better to cook at home.  Many healthy recipes can be made with simple inexpensive ingredients. Take lunches to work and make lunch for your children if you have any. You’re saving money if you don’t give them lunch money which they will spend on junk anyway.

Home Garden

If you have room at your home or a balcony on your apartment consider growing your own food. You can harvest and freeze what you don’t use or can the food to be used later on in the year. You can always give extra to neighbours if you have a good harvest too and help them out.

It takes some work, but eating healthier and saving money can be done with a little investigating and smart shopping. Buy your food on sale, and try to get it in bulk so it lasts longer. Stay on a strict budget and make your own meals whenever possible. If you have room consider a home garden and grow your own food for added savings and healthier eating.

Learn more about this author, Brian Lamacraft.
Click here to send this author comments or questions.