In lean economic times we are all looking to save a bit of money. With food as the second largest expense for most of us, finding ways to save money, while eating healthy and good tasting foods, is easier to do than one may think. Trips to expensive restaurants are down and pasta sales are heating up, but when what you eat is an integral part of your health, how you shave pennies matters.

Relying on starchy comfort food, inexpensive fast food or whatever happens to be on sale may be lighter on the wallet, but it can take a heavy toll on your health, especially when you have diabetes. Fortunately there are plenty of ways to eat healthy without breaking the bank.

Here are ten ways to shop for nutritious, delicious food – on a budget:

  1. Plan ahead. Look at your menu plan. Check your cupboards and then local markets’ weekly ads to determine what’s on sale (weekly grocery ads for most stores can also be found on their websites or deals can be found at online coupon sites). Then make a grocery list and stick to it!
  2. Buy seasonal. Fruits and vegetables are an important part of your diet, but when out of season they can be costly. Spring is great for strawberries and asparagus, summer for blueberries and summer squash. Not only will you be saving money you will be enjoying fruits and vegetables at their freshest.
  3. Make friends with the freezer case. When what you desire is out of season, check the freezer case. Flash-frozen fruits, vegetables, and fish, are of high quality and can be even more nutritious than “fresh”.
  4. Go generic. Store brands are often made by the same manufacturers as the name brands you love and the savings can be substantial (or clip and use coupons for your favorite brands).
  5. Dump the junk and save. Now, if you have not done so already, is a great time to dump the cookies, crackers, chips and other heavily packaged foods in favor of whole foods.
  6. Avoid packaged drinks. Milk and water (it’s free) are two of the healthier beverages you can have in your diet. Packaged drinks, even diet, are a costly expense and provide little nutritional value.
  7. Look to beans. Beans can be used as a great meat extender or alone with non-starchy vegetables to create wholesome high-fiber meals. Remember to read the labels and count the carbs (subtract one-half of the fiber from the carbohydrates to get to the net carbs).
  8. Buy leaner cuts of meat. Your heart and your wallet will thank you. Marinades and slow cookers can bring the best out of less marbled meats.
  9. Buy in bulk (especially when staples are on sale). With their long shelf lives, canned foods and paper goods are no-brainers. Other goods such as fresh foods can be portioned (e.g., frozen) if necessary when you get home.
  10. Shop the local farmers market. Nothing is better than fresh and the elimination of overhead is a sweet savings for you.

Here is an old-fashioned budget-minded favorite recipe updated for today’s healthier times. Enjoy!

Marlene Koch

Marlene Koch, RD, (pronounced "Cook") has specialized in delicious food and healthy lifestyles for over twenty years. Thus, when Marlene realized she couldn’t bake a delicious cake without sugar for her stepdaughter newly diagnosed with type 2 diabetes, she set out to find the sweet solution! Marlene is now a foremost authority on sugar and sugar substitutes and the author of the best-selling healthy, low-sugar hardback cookbook series which includes Unbelievable Desserts and Fantastic Food with Splenda, and her newest release, Marlene Koch’s Sensational Splenda Recipes: 375 Recipes Low in Sugar, Fat and Calories (M.Evans publisher). With combined sales of over 600,000 copies, Marlene and her books successfully bridge the gap between good food and good health!

Marlene graduated Magna Cum Laude with a degree in nutrition from U.C.L.A. in 1986 and is one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the American Dietetic Association. Combining her love of food with her educational foundation, she has held such positions as Hospital Foodservice Director, Nutrition Professor, Cooking Instructor for the Columbus State Culinary Academy and as a national nutrition educator to chefs for the American Culinary Federation. Her passion for teaching others how to make healthy food taste delicious also extend to her private nutrition practice specializing in weight loss, diabetes, and wellness.

Marlene loves to teach (and to eat!); her energetic and upbeat style has made her a popular food and nutrition speaker for organizations such as the American Diabetes and American Heart Associations and sought after for television and radio appearances which have included affiliates for ABC, NBC, CBS, FOX and Shaw TV (Vancouver) and radio stations nationwide.

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