Struggling to afford healthy food options can seem like an insurmountable challenge, but experts have shared valuable insights to help navigate this issue. Insights from business leaders and healthcare professionals provide practical strategies and resources. The first piece of advice emphasizes cooking meals with fresh produce, while the last highlights the importance of choosing quality meat sparingly, offering a total of four expert insights. This article reveals actionable tips that can make healthy eating more accessible and affordable.

  • Cook Meals with Fresh Produce
  • Plan Meals Around Nutrient-Dense Staples
  • Join a CSA for Affordable Produce
  • Choose Quality Meat Sparingly

Cook Meals with Fresh Produce

I get it, with the cost of living skyrocketing, eating healthy can feel like a real struggle. But here’s the thing: it is possible to eat clean on a budget, especially if you’re cooking at home. Here’s what has helped me: First off, try cooking your own meals with fresh produce. A great place to get it is the farmer’s market—usually much cheaper than the grocery store. Plan your meals ahead of time! Take stock of what you already have at home and figure out your meals for the next few days (or even the whole week). Having meals prepped means you’re less likely to grab takeout on a whim.

For example, a simple tuna rice bowl with avocado and cherry tomatoes can cost you under $3 per meal if you make it yourself. Compare that to buying it at a restaurant where you’re looking at $15+ for basically the same meal. And yes, it still has all the nutrients! A great resource is Leanne Brown’s book “Good and Cheap: Eat Well on $4/Day.” It’s packed with healthy, budget-friendly recipes, and in the foreword, she points out that if you can afford more than $4/day, that’s awesome—this is meant for those who really have no choice.

Also, check out the Too Good To Go app (now available in Australia). It lets you grab food from restaurants and grocery stores at the end of the day for a fraction of the price. You get delicious food while saving money—it’s a win-win.

Ajay ChavdaAjay Chavda
CTO, Mojo Dojo

Plan Meals Around Nutrient-Dense Staples

One of the best pieces of advice for someone struggling to afford healthy food options is to focus on planning meals around affordable, nutrient-dense staples. Items like beans, lentils, rice, oats, frozen vegetables, and canned fish are cost-effective and provide excellent nutrition. These foods are versatile and can form the base of many healthy meals.

A useful strategy is to dedicate time to meal planning and bulk cooking. By planning meals for the week ahead and preparing larger portions, you can reduce food waste and save both time and money. According to the USDA Economic Research Service, the average household wastes 31% of its food annually, costing about $1,866 per person in the United States. Reducing waste by planning carefully can significantly lower food costs.

Shopping smartly is another key strategy. Opt for store brands, compare unit prices, and buy in bulk when possible. Additionally, farmers’ markets often sell seasonal produce at lower costs, especially toward the end of the day.

For resources, consider local food assistance programs such as food banks, which often distribute fresh produce and other essentials. Government programs like the Supplemental Nutrition Assistance Program (SNAP) can also help families afford healthy food. A USDA study highlights that participating in SNAP reduces the risk of food insecurity by about 30%, making it a valuable resource for low-income families.

Finally, understanding portion control and avoiding expensive pre-packaged foods can stretch your food budget further while keeping meals balanced and nutritious. With some planning and resourcefulness, healthy eating is achievable, even on a tight budget.

Dr Ajay KumarDr Ajay Kumar
Gastroenterologist, Gut Clinic

Join a CSA for Affordable Produce

Look for a local farm (or one you can drive to once a week or every other week) that offers Community Supported Agriculture (CSA). For a fraction of the cost of produce at the store, you can pick up a box full of nutrient-dense, locally grown produce every 1-2 weeks. In the Mid-Atlantic region where I am, most offer 26-week programs. While many require payment up front, there are often sliding scales, an allotment for those unable to afford the program, and payment plans available to spread out the financial impact.

Rachel Dillinger MDRachel Dillinger MD
Psychiatrist, Extraordinary Minds Psychiatry

Choose Quality Meat Sparingly

The first thing I always remind myself when on a budget is that “less is often more.” For instance, you don’t need to cook meat every day, but you’ll want to choose healthy, hormone-free meat when you do. Your recipe choice should also be very mindful. With the right recipes and serving approach, one piece of meat is sometimes enough for three meals instead of only one.

Also, when you notice discounted quality food that can be frozen or stored in your pantry, consider buying in bulk and building your meal plan around what you already have. The less you visit the grocery store, the fewer unhealthy choices you can make.

Liga VasilaLiga Vasila
Chief Editor, FoodyWise Blog