Main Content
Article by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN published on 4-30-25
Eating healthy does not have to break the bank. With a little planning and some smart shopping strategies, you can enjoy wholesome, delicious meals without overspending. Whether you’re cooking for one or feeding a family, the budget-friendly tips we are sharing this month will help you eat well while keeping costs low. Let’s break the myth that it is expensive to eat healthy!
First, consider the hidden cost of eating unhealthy foods. Processed and fast foods that are high in calories and added sugar, sodium, and unhealthy fats can lead to obesity and chronic diseases like type 2 diabetes, heart disease, and cancer. While these foods may seem cheaper in the moment, the long-term healthcare costs add up. According to the Centers for Disease Control and Prevention (CDC), obesity-related healthcare costs are estimated to be nearly $173 billion per year. Patients with diabetes have 2.6 times higher healthcare costs compared to patients who do not have diabetes.
Making meals at home is one of the best ways to eat healthy on a budget. According to price projections from USDA’s Economic Research Service, food prices at the grocery store and supermarket are expected to increase 1.1 percent this year. Food prices for meals prepared outside of the home, on the other hand, are expected to rise more than 3 percent. For a family of four, a fast-food meal costs almost $50.00. This is more than double the cost of a meal made at home. A rotisserie chicken, whole wheat bread, potatoes, romaine lettuce with lemon vinaigrette, and a gallon of fat free milk costs about $22.00. The combination of lean protein, whole grains, vegetables, and fat-free dairy make for a balanced meal that provides essential vitamins, minerals, fiber, and lean protein. The fast-food meal, on the other hand, has few nutrients but is full of excess calories, sodium, added sugars, and unhealthy fats. Not only is the meal at home much cheaper, it is an investment in better nutrition and long-term health.
Spend a few moments skimming circulars, ads, or store apps when you are making your shopping list to see what is on sale. Don’t feel pressured to spend a lot of time diving deeply into every ad! Save yourself time by skipping right over sales for processed foods or items that you don’t already enjoy. When you get to the store, streamline your trip by sticking to the outside aisles. Staying in the outside aisles helps you stay focused on whole foods like produce, dairy, meat, and whole grains. This helps keep pricier processed convenience items out of sight and out of your cart.
Local produce will start making its debut soon, so be on the lookout for the Jersey Fresh logo in the produce department. Local produce does not rack up travel expenses on its way to you, keeping the price lower. Decreased travel time also means locally grown produce is often fresher, more nutritious, and more flavorful since nutrients haven’t had as much time to break down. If your favorites aren’t in season, look for frozen or low-sodium canned options with no or minimal added ingredients. Frozen and canned produce is often processed shortly after harvest, meaning that it is just as nutritious as fresh! Since frozen and canned options are more shelf-stable than fresh, we can stock up on these when they are on sale and save even more.
Another useful area for comparison is the price tag. Look for “unit cost” to see how much one measurement of the item costs. Unit price can represent price per weight, like ounces or pounds. It can also signify the price of one item in a package, like one roll in a package of paper towels. If you are comparing two package sizes using the unit cost, make sure the unit is the same for both items. Unit cost helps you tell right away if a bigger size package is really a better deal. It is not always the case that the bigger package is an automatic money saver! It can also lead to wasted food (and dollars!) if you cannot finish the bigger package before it expires.
Another option to compare is the store brand to a name brand. Use unit prices to see if the store brand is cheaper. Check out the ingredients and nutrition facts labels to see if there are any major differences. Try this with just one or two items per shopping trip to respect another important budget… your time!
Eating healthy on a budget starts with investing in your long-term health by making more meals at home from whole food ingredients. A little planning and comparing before and during your shopping trip can help you make the most of your food budget, without sacrificing quality!