RACINE, Wis. — For many busy Racine-area families, the drive-thru window often wins. The day’s packed, the fridge is empty, and dinner needs to happen fast.
But eating well doesn’t mean spending more — or spending hours in the kitchen. With a little planning, it’s possible to eat healthy on a budget even with a busy schedule.
Jillian Frideres, FoodWise teaching coordinator for UW-Madison Division of Extension in Racine/Kenosha, says it starts with a plan — and the right ingredients in your pantry.
“One way to save money on food is to plan your meals, really giving some thought as to when during your week you can spend a little more time preparing food — making enough pasta for tonight’s dinner as well as enough to make into a different dish in a couple of days — and when you may need to choose more convenience foods — utilizing a package of minute rice,” Frideres said.
She also suggests using the MyPlate food group app to help get more information on how to eat well.
Another tip? Shop seasonally. Frideres recommends using the Wisconsin Produce Calendar to find fresh produce when it’s most affordable.
“When we think of healthy eating, we often think of getting enough fruits and vegetables. Buying them in season can be a great way to save on purchasing them, as well as comparing their different forms, for example, the cost of one pound of fresh green beans versus the cost of one pound of frozen green beans or even one pound of canned green beans,” she said.
Here are some more tips on how to stay healthy on a fixed income:
Create a weekly meal plan. Set aside time once a week to map out meals for the week and then make your grocery list for the items you will need to prep these meals. While making your meal plan, try to use versatile ingredients that can be used for multiple meals. Social media apps, like Pinterest, can be a great way to store recipes to access at a later date when you are creating your grocery list.
Stick to your grocery list – and avoid eating out. This can help you save hundreds of dollars per month on food. Some good tips for staying within a budget while also eating healthfully include:
- Buy in-season fruit and vegetables
- Choose a generic brand
- Stock your kitchen with affordable staples, like whole grains, beans, and eggs
Other good affordable foods to keep on hand include brown rice, oat,s and whole wheat bread—all of which are good sources of fiber and nutrients. Frozen fruits and vegetables are often cheaper, last longer, and can be just as nutritious as fresh fruit. You may consider buying in bulk when it comes to certain items that you use frequently.
It’s also a good idea to shop around and look for good deals on staples you need, and higher-priced items like meat.
If you have a busy schedule during the week, setting aside time during the weekend to meal prep – and freeze those prepped meals – can be a game changer. Cooking at home allows you to control what is going into your food and provide more nutritious options for your family.
Lastly, don’t forget to take into consideration the leftovers you will have and make sure to plan to eat those for coming meals.
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