Advice about healthy eating on a budget

With different ages, tastes and tempers, maintaining a healthy diet as a family can feel like an uphill battle. Add busy work schedules, the rising cost of groceries, and the temptation of fast foods to the mix and it almost feels impossible! But making small, intentional changes to the way you approach food can help you nourish your family without breaking the bank.

Here are 10 tips to help your family eat well while sticking to your budget.

1. Arm yourself with a shopping list

Supermarkets are notorious for luring you into impulse buys, so make sure you head in with a plan. Write a shopping list divided into fruits, vegetables, pantry staples, and perishables to streamline your trip. This will help you shop efficiently, reduce food waste, and stick to your budget. Don’t forget to check what’s already in your pantry before you shop to avoid double-ups.

2. Eating healthy doesn’t have to be ‘perfect’

Social media can make it seem like every meal should be a gourmet creation. But real life is messy, and that’s okay! Eating healthy doesn’t have to mean expensive ingredients, complicated recipes, or perfectly curated meals. Do what works best for your family and focus on making nutritious choices within your means.

3. Keep meal planning simple

A little planning goes a long way! Unhealthy and expensive takeaways tend to be the go-to option when there’s nothing to cook or heat up. Writing out breakfasts, lunches, and dinners for the week helps prevent these last-minute splurges, ensures you only buy what you need, and reduces food waste. Stick to simple, budget-friendly meals that use ingredients you already have, cook in batches and repurpose leftovers where you can.

4. Buy seasonal produce

Fresh fruits and vegetables are essential to get your 5+ a day in a healthy diet, but they can also be pricey. The trick is to buy in-season produce, which is not only more affordable but also fresher and tastier. If a recipe calls for out-of-season produce, swap it for a more budget-friendly alternative – like using carrots or pumpkin instead of kumara when it’s not in season. To avoid a toddler tantrum at meal time, try incorporating veggies into familiar meals they already enjoy, such as pizza and pasta.

5. Don’t overlook frozen and canned veggies

If you need a more budget-friendly option, frozen and canned vegetables are still nutritious, with the added benefits of a longer shelf life and lower price tag. Stock up on low-sodium canned veggies like tomatoes, corn, and peas, and grab frozen greens like spinach and broccoli to have on hand for quick, nutritious meals.

6. Try to eat less meat

Meat can be one of the most expensive items in the supermarket trolley. That doesn’t mean it has to come off the menu, instead try serving smaller meat portions and incorporating more vegetarian meals into your family’s routine. Opt for cheaper cuts of meat for slow cooking or bulk up meals with lentils and beans – nutritious, affordable, and just as delicious!

7. Embrace plant-based proteins

Plant-based proteins like beans, lentils, tofu, and nuts are not only budget-friendly but also packed with essential nutrients such as fibre, antioxidants, vitamins and minerals. Try replacing half the meat in stir-fries with tofu or adding chickpeas to soups and stews. Even small swaps can make a big difference to your supermarket receipt.

8. Avoid the fizzy drink aisle

Sugary fizzy drinks can be costly and potentially lead to health issues like diabetes and tooth decay. Instead, encourage your family to drink water – it’s free, hydrating, and calorie-free! If you still want the kids to enjoy a sweet treat, try mixing sparkling water with a splash of 100% fruit juice for a healthier alternative.

9. Reach for vegetables as an easy snack

It’s no secret that grabbing a bag of chips for a snack is much faster than chopping carrot sticks – but which one is going to support your kid’s health and wellbeing more? Make healthy snacking convenient by washing and cutting lots of vegetables ahead of time and storing them in clear containers in the fridge so they’re easy to grab when hunger strikes.

10. Try growing your own food

If you have the time, growing your own food is a fantastic way to eat healthier while saving money. You don’t even need a big backyard! Whether it’s a pot of basil on the windowsill or a patio veggie garden, getting your kids involved in growing herbs and vegetables can make them more excited about eating fresh, healthy foods.

Keeping up with a low-budget, healthy diet is all about planning, creativity and finding balance in your lifestyle. If you’d like to learn more about maintaining balance in your health and wellbeing check out our free resources here