As grocery prices continue to put pressure on household budgets, families are looking for ways to prepare healthy meals without spending more.
A free community program in Honesdale this week aims to help residents do just that, offering practical strategies for shopping, meal planning and reducing food waste.
Barbara Griggs Pratt, clinical nutrition manager at Wayne Memorial Hospital, is leading the “Healthy Eating on a Budget” program presented by SEEDS
of Northeast Pennsylvania.
“It’s certainly challenging,” she said. “The most important thing to do is plan ahead.”
She said consumers can still find nutritious, affordable foods by looking for sales, using coupons, shopping seasonally and making a list before heading to the grocery store.
While some people assume eating healthy automatically costs more, Griggs Pratt says that is a misconception.
“There are lots of cheap healthy foods,” she said.
She pointed to beans as one example, calling foods like kidney beans, pinto beans and navy beans among the most nutritious and affordable options available.
Beans are high in fiber, provide protein and can be used in a variety of meals, she said.
Other affordable healthy choices include vegetables such as broccoli, potatoes, sweet potatoes, canned tomatoes and butternut squash. She also recommends taking advantage of farmers markets during the growing season.
A major focus of the program will be encouraging people to cook more meals at home.
Griggs Pratt said a lack of planning can lead families to rely on more expensive options when they come home hungry and tired.
“If you don’t do that planning ahead and you arrive home hungry and tired, what are you going to do?” she said, noting that people may turn to convenience foods or restaurant delivery.
Barbara Griggs Pratt’s tips for eating healthy on a budget
- Plan meals ahead of time. Making a weekly meal plan and grocery list can help families avoid impulse purchases and make smarter choices at the store.
- Shop with a list and stick to it. Planning ahead reduces the chances of buying unnecessary items, especially when shopping while hungry or tired.
- Look for sales, bargains and coupons. Taking time to compare prices and find deals can help lower grocery costs.
- Cook more meals at home. Eating out or ordering delivery can quickly increase food expenses. Preparing meals at home is often less expensive and gives people more control over ingredients.
- Keep pantry and freezer staples on hand. Having affordable basics available makes it easier to prepare meals without relying on more expensive convenience foods.
- Choose affordable, nutritious foods. Beans — including kidney beans, pinto beans and navy beans — are inexpensive sources of protein and fiber. Other budget-friendly options include potatoes, sweet potatoes, canned tomatoes, broccoli and butternut squash.
- Shop seasonally and use farmers markets. Fresh produce can often be more affordable when it is in season, and local farmers markets can provide a variety of options.
- Consider frozen fruits and vegetables. Frozen produce can be just as nutritious as fresh and is often affordable and easy to store. Look for options without added sauces or ingredients.
- Reduce food waste. Buy only what you need, store foods properly, freeze items when appropriate, and avoid purchasing large quantities of foods that may spoil quickly.
- Rethink beverages. Choosing water instead of sugary drinks can save money and support healthier habits.
- Prepare affordable school lunches and snacks. Options include low-fat yogurt, cottage cheese, unsalted nuts, dried fruit and whole grain pretzels. Dividing foods into smaller containers can make them easier to pack and portion.
- Start small. For people feeling overwhelmed by food costs, Griggs Pratt recommends searching for easy healthy recipes and planning a few affordable meals at a time.
She recommends keeping basic staples in the pantry and freezer, buying appropriate portions and avoiding food waste.
Food waste, she said, represents a significant loss of money for many households. Planning meals, making shopping lists and properly storing food can help reduce what gets thrown away.
Griggs Pratt also emphasized that frozen fruits and vegetables can be a budget-friendly alternative to fresh produce.
She said frozen produce is often picked and frozen at peak freshness and can be just as nutritious as fresh options, as long as it does not include added ingredients such as butter sauces.
With many families preparing for the school year, Griggs Pratt also shared ideas for affordable lunches and snacks. Options include low-fat yogurt, cottage cheese, unsalted nuts, dried fruit and whole grain pretzels. She suggested dividing foods into smaller containers to make them easier to pack.
Image: Vegetables are displayed in a produce section at a supermarket in New York, Monday, May 17, 2021. (AP Photo/Mary Altaffer, File)