Save money by buying produce at farmers markets.
If you only have $50 to spend on groceries, making healthy choices can be difficult. Careful planning, however, can stretch your food dollar a long way. Steer clear of processed foods--such as frozen meals, canned soup and packaged crackers--as much as possible. These foods often contain high amounts of sodium, fat and chemical additives; they are also costly in comparison to food you make from scratch. Substituting a portion of the meat you eat each week with legumes, seeds and nuts also will reduce your grocery bill, as well as your intake of cholesterol and saturated fat.
Instructions
1. Purchase produce at farmers' markets, where fruits and vegetables are typically fresher and less expensive than at grocery stores. Stock up on dark, leafy greens, such as spinach, kale and collards, which are high in calcium, fiber and fat-soluble vitamins. Buying produce in season will also lower your grocery bill.
2. Buy several boxes of whole-wheat pasta and a box of brown rice, both of which are inexpensive and fiber-rich. Popcorn is also cheap and filled with fiber. Buy bagged popcorn kernels and cook them in an air popper, which is healthier and less expensive than buying microwavable popcorn.
3. Brew iced tea from tea bags, rather than buying soda. Both black and green tea contain flavonoids, powerful antioxidants that help prevent cell mutation. Plain tea is also calorie-free. A typical 12-ounce soda, on the other hand, contains 10 to 12 teaspoons of sugar and approximately 150 calories.
4. Stock up on canned tuna, which is budget-friendly and high in Omega-3 fatty acids. Look for tuna packed in spring water, rather than oil. Many grocery stores sell individually packaged frozen salmon, halibut and cod fillets, which usually are less expensive than fresh fish and other varieties of frozen seafood.
5. Buy a jar of peanut butter. Peanut butter is high in protein and dietary fiber, and peanut butter sandwiches made with whole-grain bread are a nutritious, filling treat.
6. Purchase frozen-concentrate orange, apple and grape juice, which are usually much less expensive, yet just as nutritious as their bottled counterparts. Read labels carefully to make sure you buying 100 percent juice with no added sugar or high-fructose corn syrup.
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