Healthy Eating on a Budget

Choose

• Whole, seasonal fresh fruits and vegetables
• A variety of non-salted nuts and seeds
• Dried beans, peas and lentils
• Canned vegetables and tomato products labeled “No Salt Added” or “Low Sodium”
• Canned fruits without added sugar
• Dried fruits
• Frozen fruits

Avoid or Limit

• Vegetables in cream or cheese sauces
• Canned vegetables with added salt
• Flavored and salted snack nuts

• Avoid sodas, sports drinks, and pre-bottled beverages in general as they are more expensive than home-made water blends.
• Try adding a splash of juice to plain or carbonated water.
• Make your own iced tea with tea bags.
• Keep leftover coffee in the refrigerator for iced coffee later.
• Add a bit of cinnamon or a few drops of almond or vanilla to coffee grounds before brewing for homemade flavored coffee.

Choose

• Select grades of beef or pork round or loin
• Ground beef or turkey meat (cook, drain fat and rinse with hot water)
• Turkey, chicken or vegetarian sausage
• Pork tenderloin, trimmed
• Lean smoked ham
• Skinless chicken or turkey
• Frozen plain fish
• Canned tuna or salmon
• Tofu
• Peanut butter
• Bean or veggie burgers
• Dried or canned/rinsed beans, lentils

Avoid or Limit

• Prime and choice cuts of beef (chuck, rib or brisket, corned beef)
• Spareribs
• Regular ground beef (75-85% lean)
• Bacon and sausage
• Chicken or turkey with skin
• Fried chicken or duck
• Fried fish or frozen breaded fish
• Turkey bacon

Choose

• Bread, plain crackers
• Popcorn kernels
• Corn
• Potatoes
• Oatmeal, cornmeal, farina, grits
• Brown rice
• Whole grain pasta
• Flour
• Cold, unsweetened whole grain cereals

Avoid or Limit

• Sugar-coated cereals
• Pre-seasoned rice and pasta dry packaged entrees
• Rice or pasta mixes made with cheese, butter or cream sauces
• Canned pasta
• Breads and pastry made with added saturated and trans fats (donuts, croissants, muffins, cheese breads, biscuits, scones)
• Premade pasta salads

Cereals, pasta and grains are the primary source of carbohydrates in the diet. Whole grains are good sources of fiber, phytochemicals, antioxidants and prebiotics.

• Try buying plain rice, noodles and breads and avoid instant cereals as they are more expensive. Cook rice ahead and reheat leftovers for quick meals.
• Buy generic grains, fresh potatoes and pop your own popcorn.
• Shop at a bakery thrift store.
• Cook hot cereals and rice from scratch, make batches ahead and microwave with a little milk or water the next day if it gets too thick.
• Use frozen bread dough for homemade pizza.
• Buy the cheapest shape of pasta and substitute it for other types in recipes.
• Buy potatoes in the 10-pound bag and keep in the refrigerator for longer storage. Don’t store with onions.

Oils, salad dressings and mayonnaise add flavor to foods and are useful in cooking. They are a concentrated source of calories and should be used sparingly. Make your own oil spray by putting vegetable oil in a clean spray bottle.

Choose

• Vegetable oils (canola, corn, olive or mixed vegetable oils)
• Tub margarines
• Butter/oil tub spreads
• Regular and light salad dressings made with acceptable oils
• Vegetable oil sprays
• Mayonnaise, Miracle Whip
• Pepper sauces

Avoid or Limit

• Butter, lard, solid shortening
• Saturated oils (coconut, palm kernel, palm oil)
• Partially hydrogenated oils

• Grow your own, in pots or outdoors. Many come back the next year.
• Freeze chopped fresh herbs in an ice cube tray with a tablespoon of oil. Store in an airtight container and add to soups and stews.
• Buy generic brands and keep in the refrigerator away from light and heat.

Choose

• Whole grain graham crackers
• Animal crackers or vanilla wafers
• Popcorn kernels
• Cold, unsweetened whole grain cereals
• Applesauce
• Raw vegetables with salad dressing dip
• Fiber bars
• Unsalted nuts or trail mix
• Cheese sticks
• Rice cakes

Avoid or Limit

• Candy
• Pre-packaged cookies and cakes
• Individual packs of chips and snacks