Eating Well on a Budget: Tips for Nutritious Meals When Money Is Tight

By Ashlyn Smith, MMS, PA-C, DFAAPA, LSC

ELM Endocrinology & Lifestyle Medicine

Feeling overwhelmed by grocery prices or struggling to afford healthy food? You are not alone! Many families across the country are facing similar challenges—and it’s okay to talk about it.

Cooking at home and involving the family are two great techniques to reduce food cost and waste.

What can food and water insecurity look like?

Physical Symptoms:

-Fatigue, weakness, or fainting

-Weight fluctuations

-Nutrient deficiencies

-Increased illness and slower recovery

-New or exacerbation of existing health conditions

-Cold intolerance

-Digestive issues

-Dental problems

-Swelling in extremities

Psychological Symptoms:

-Anxiety and depression

-Difficulty concentrating

-Irritability and aggression

-Hyperactivity or impulsivity in children

-Shame and guilt

-Binge-eating

Social Symptoms:

-Social withdrawal

-Strained family dynamics

-Difficulty at school or work

Swap THIS for THAT

The good news? There are affordable ways to eat well, even on a tight budget. With a few simple swaps, planning tips, and community resources, you can enjoy more nutritious meals without breaking the bank.

Here are some simple and budget-friendly snack alternatives that taste great and nourish your body:

✅ Swap deli meat or hot dogs for a rotisserie chicken. Shred it for sandwiches, add to soup, or serve over rice or pasta.

✅ Skip sugary drinks and flavor your water with sliced frozen fruit or a splash of pure fruit juice.

✅ Try popcorn instead of chip. Pop your own in a brown paper bag in the microwave and add your favorite seasoning or a shredded cheese.

✅ Use frozen or canned produce instead of fresh. It’s just as nutritious, usually cheaper, and it won’t go bad as quickly.

✅ Look for store-brand items like oats, canned beans, and rice. These are often just as good as name brands for a fraction of the price.

✅ Buy in bulk and stretch ingredients across meals instead of using prepackaged meals. Packaged meals may be convenient, but they’re often more expensive over time and loaded with sugar, salt, and preservatives.

✅ Cook once, eat twice (or more!). Prepare your choice of meat that can be used in a variety of dishes such as ground turkey or your choice of beans.

Grocery Shopping and Cooking at Home Tips

Before heading to the store, try these money-saving strategies:

1.       An ounce of preparation: Make a list and plan meals for the week

2.       Avoid spending time in the snack and soda aisles. See the “Swap Out” section above for less expensive, more nutritious tradeoffs.

3.       Check for deals and discounts on store-brand or bulk items. Use online or in-store deals or coupons.

4.       Use a slow cooker to prepare meals in bulk—perfect for cheaper cuts of meat and easy weeknight dinners.

5.       Cook in bulk and repurpose meals throughout the week.

6.       Get the family involved in picking recipes, prepping ingredients, or seasoning dishes. This doubles as ever-essential family time. Bonus: Keeping everyone at the table happy helps reduce food waste.

How I can help support you in food and water access

·       I create a safe open space to talk about food insecurity

One area where the medical community can struggle is addressing nutrition and nutrition-related challenges. However, food insecurity is a very real and unfortunately common issue facing many individuals and families. What that means: we can and do talk about food insecurity and practical tips for improving food and water access in a way that makes sense to you and your loved ones.  

·       I normalize feelings about a food insecurity

Facing food insecurity can bring up complex emotions including depression, anxiety, aggression, irritability, and isolation. These are completely normal feelings that come from facing concerns that you or your family may not have enough food or the resources to make it to the next paycheck. Addressing food insecurity means addressing both the physical and emotional needs you are facing. Remember—you are not alone in facing food and water insecurity! Nutritional insecurities come in many demographics, family types, and neighborhoods and it may not be apparent.

·        We collaborate on your care plan together

Nutritional issues affect many aspects of your health and must be incorporated into a whole-health treatment plan. By addressing these concerns proactively and without judgement, we empower you to make small attainable yet meaningful changes in your life. Nutritional care plans do not come in “one size fits all” and must be customized to fit YOU wherever YOU are right now. We partner together to develop a treatment plan and very importantly we follow up with each other to learn what did and did not work so that we can continue to make progress on your nutritional goals. One more time because it matters: You are not alone!

Take home message:

Food and water insecurity can present in many different ways across different families in different neighborhoods. A partnership with a healthcare team using comprehensive resources and a person-first approach. Nutritional concerns need to be addressed in an active and open-minded way to help empower you to enact realistic and personalized changes. Early intervention in food insecurity makes a big difference in long-term physical and emotional health. You do not have to face food insecurity alone. The right medical team, support system, education, and tools can empower you to take control of your health.

Have more questions about food insecurity? I am here to help—let’s connect on a free educational consultation to discuss further!

Access our free handout on local, state, and national food and water insecurity resources and tips here:

ELM Food or Water Insecurity Handout.pdf

Download PDF • 3.95MB

Disclaimer:

The content on this blog is for informational purposes only and is not intended to provide medical diagnosis, treatment, or replace professional medical advice, diagnosis, or care. Always consult a qualified healthcare provider with any questions regarding a medical condition or treatment.