How to Eat Healthy on a Budget

Eating healthy doesn't have to mean blowing your family budget on a week’s worth of groceries.

The keys to eating healthy for less are planning what you will eat, purchasing groceries and food based on what is on sale, and preparing your own food rather than replying on processed foods or eating out at restaurants.

Research has shown that a diet rich in healthy fruits and vegetables can help you maintain a healthy weight and decrease your risk for cancer and disease.

But how can you eat well without breaking the bank? Here are some tips to help.

Buy What’s In Season

When in season, fresh vegetables and fruits are less expensive than other times of the year. In fact, your local farmer’s market may offer great deals on local produce. In the spring, enjoy asparagus, artichokes, peas and berries. In the summer, enjoy tomatoes, cucumbers, peppers and peaches. In the fall and winter, enjoy squash, dark leafy greens, sweet potatoes and citrus fruit.

Try Canned or Frozen

Canned fruit in 100 percent fruit juice with no added sugar can be a great alternative to fresh fruit. Steer clear of fruits packaged in syrups as they add sugar.

Frozen vegetables are another great option. If you do choose canned vegetables, aim for those with no added or low sodium.

Buy in Bulk

It’s almost always cheaper to buy in bulk when food is on sale. Consider buying family packs of chicken breast or fish, and freezing into individual or smaller servings.

Go Meatless

Meat is expensive, but you can still get a good amount of protein from other non-meat products like beans, eggs and cheese. If you are a meat-lover, aim for one day a week you go meat-free.

Clip Coupons- or Add them Online!

You don’t get the Sunday paper? No worries! There are plenty of places you can download coupons for free!

Coupon Cabin finds deals for you in stores and coupons offered for brand name products.
Coupons.com lets you virtually “clip” coupons and then print them out all at once.

And, with SavingStar, you can “add” coupons to your store loyalty cards. When you purchase the product, the savings go into your account, which you can draw from once your account reaches $5.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.