How to Get High Quality Nutrition on a Low Budget

Trying to eat healthy, but limited by a low budget?

We get it. Not everybody has access to high quality food, and it can be a pain to buy fresh produce only to have to toss it in the trash a few days later because it’s gone bad. So, we see the allure of packaged foods that have a long shelf life while at the same time realizing that these foods don’t provide what we need to optimal wellbeing.

Achieving high-quality nutrition doesn’t have to break the bank. By being strategic about your food choices, you can maintain a healthy diet while staying within your budget. Chef Nikki of Movement Rx recommends three key areas to focus on below.

#1. When is it worth it to buy organic?

Organic produce can be more expensive, so it’s important to know when it’s worth the extra cost. The Environmental Working Group puts out two lists each year to help guide you on which produce is most and least contaminated with pesticide residues: The Dirty Dozen, and The Clean Fifteen.

Prioritize buying organic for the “Dirty Dozen” – fruits and vegetables that tend to have the highest pesticide residues, such as strawberries, spinach, and apples.

For items on the “Clean Fifteen,” there isn’t much of a difference in pesticide residue between organic and conventional, so feel free to choose conventional produce for anything on this list

Additionally, for produce with thick skins or peels, like avocados, bananas, and oranges, you can save money by buying non-organic.

#3. Meal prep

Meal prepping can be a game-changer for both your budget and your health. Start by planning your meals for the week and creating a shopping list based on those plans. This helps avoid impulse purchases and ensures you only buy what you need.

Cook in batches and freeze portions for later. This not only saves time but also allows you to take advantage of bulk pricing on ingredients. Leftovers can be reinvented into new meals, reducing waste and maximizing your food budget.

Prep-ahead works great for many foods such as grains, rice, proteins like meats or poultry and breakfast items like oats, hard-boiled eggs, and chia puddings.