Caldwell County WIC Office

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Eating Healthy on a Budget. Yes you can!

Every parent wants to feed their families healthy meals that do not cost a lot of money. Most parents know and understand the importance and the health benefits of eating healthy for the whole family (parents/caregivers included). There are ways that families can eat healthy on a budget.  It will take time because you will need to plan the menu, but it can happen for you and for your family. Below are tips that will help you and your family eat healthy on a budget:

Shopping Tips and Menu Ideas

It can be easy to eat healthy on a budget. Use these tips to help you and your family.

Before you shop plan ahead

Create a food budget. Have a specific dollar amount in your mind about how much money you plan to spend on food and stick to it.

Plan your meals ahead of time. If you go grocery shopping every two weeks, then plan your menu for two weeks. If you grocery shop or get paid once a month, then plan your menu for the entire month. Use cook books, friends, family or the internet to get menu ideas and recipes.

Plan your snacks ahead of time. Snack foods can shrink your food budget. Avoid soda’s or other drinks that are not “diet”. They cost a lot and will only add calories to your diet which may lead to excess weight gain.

Once you have your meal plan, write out a grocery list. Take the recipe and write out ingredients needed to make that food. Once you have your list then go through your pantry and mark off the foods you already have. That way you will not buy double and waste money. To make your shopping easy, create food categories. So when you are in the grocery store you will shop according to that specific category. For example, if one category is produce then you will go to the produce section and get all your needed foods.

How to eat healthy on a budget:

http://today.msnbc.msn.com/id/17113255

http://www.eatingwell.com/blogs/jessie_price/2010_09_23/how_to_save_2997_a_year_on_food_without_even_noticing?utm_source=EWTWNL

Pick Seasonal Fruits & Veggies

Spring

(March, April, May)

Summer

(June, July, August)

Fall

(Sept, Oct, Nov)

Apricots

Artichokes

Asparagus

Blackberry

Blueberries

Broccoli

Cabbage

Cauliflower

Grapefruit

Kiwi

Leafy greens

     Chard

     Arugula

     Parsley

     Spinach

Lemon

Peanuts

Peas

Radish

Rhubarb

Scallions/green onions

Strawberries

 

 

Avocados

Bell peppers (yellow, red, green, purple)

Blackberry

Blueberries

Butter beans

Cabbage

Cantaloupe

Cauliflower

Cherries

Chiles, hot peppers

Corn

Cucumber

Eggplant

Green beans

Honeydew

Jalapeno peppers

Leafy greens

     Basil

     Chard

     Cilantro

     Lettuce

Nectarine

Okra

Peaches

Plum

Radish

Raspberries

Rhubarb

Serrano peppers

Tomato

Watermelon

White potatoes

Apples

Beets

Black-eyed peas

Broccoli

Butternut squash

Cabbage

Carrots

Celery

Cucumber

Edamame (soy)

Garlic

Grapefruit

Grapes

Leafy greens

Leeks

Muscadine

Onion

Oranges

Patty pan squash

Pear

Peanuts

Pinto beans

Pumpkin

Rutabagas

Sweet potatoes

Tomato

Turnip

Zucchini squash

 

 

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