Tips for eating healthy when money is tight

Heading to the grocery store? MyPlate.gov has tips to help you get the most out of your money while making healthy choices.

Fruits and vegetables:

• Buy “in season” produce, which is usually less expensive and at peak flavor. Buy only what you can use before it spoils.
• Frozen vegetables are as good for you as fresh ones, and may cost less. If you have the freezer space, stock up on frozen vegetables without added sauces or butter.
• Choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label. These products are just as nutritious as fresh fruits and vegetables and often cost less.

Grains:

• Try new whole-grain snack ideas, like buying a bag of popping kernels and heating them in an air popper.
• Choose hot cereals such as plain oatmeal – they’re easier on the wallet.

Protein:

• Low-cost sources of protein include beans, peas and lentils such as kidney beans, lima beans, split peas and garbanzo beans (chickpeas).
• Buy the family-sized or value pack and freeze what you don’t use. Choose lean meats such as chicken or turkey. When choosing ground beef, make sure it’s at least 93% lean.
• Canned tuna, salmon or sardines are low-cost options that store well.

Dairy:

• Buy the larger size of plain low-fat yogurt instead of individual flavored yogurt – pricewise, it’s usually a better bargain per serving. Then add your own flavors by mixing in fruits.
• Avoid waste by checking the sell-by date to make sure you’re buying the freshest products.