Healthy Eating on a Budget

    

It’s easy to just order a pizza or grab a snack from the vending machine when you’re hungry, but doing this could lead to the notorious “freshman 15” and can get expensive if done regularly. Whether you live in a dorm or an apartment, there are many ways to eat healthy on a budget. 

If you live in a dorm:

You may have a refrigerator and access to a microwave. Some budget-friendly staples you can keep on hand include:

·         Fresh or dried fruit ·         Baby carrots ·         Whole grain cereal ·         Instant oatmeal packets ·         Popcorn ·         Whole grain bread

·         Peanut butter ·         Canned tuna ·         Whole grain crackers ·         Cheese sticks ·         Low-fat or Greek yogurt ·         Low-fat Milk ·         Nuts

Keeping these foods on hand for a quick snack will keep you feeling full throughout the day. Try mixing the whole grain cereal, dried fruit, and nuts to make trail mix that you can take for a healthy snack between classes or munch on it during a late night study session to keep your brain alert! 

If you live in an apartment:

There are lots of ways to make healthy meals on a budget. Cooking meals at home is much better for your budget and your health than eating out. Before you go to the grocery store, make a list and eat a snack, so you’re not tempted to buy unhealthy foods because you’re hungry. Here are some tips to get the most out of your budget:

1. Buy in bulk – freeze what you won’t eat this week for later.

2. Buy “plain” foods - You can cook, flavor and season them a million different ways to add variety to your diet.

3. Buy Seasonal Produce - It’s cheaper when it’s in season and doesn’t have to be shipped from other countries.

4. Buy canned and frozen - Canned and frozen fruits/veggies have similar nutrition to fresh produce (be sure to drain and rinse canned foods to lower the sodium content!)

5. Avoid junk food and prepackaged foods – these tend to be higher in calories and you can make a lot of these foods at home.

7. Use Everything – making a stir-fry is an easy go-to because you can throw in any and everything.

6. Use coupons & savings cards. 

For healthy, budget-friendly recipe ideas, go to:

http://www.choosemyplate.gov/budget/recipes.html 

Written by: Corey Grundy, MS, SFA Dietetic Intern 2014-2015

References:

http://healthyeating.sfgate.com/healthy-foods-college-student-budget-8197.html

http://stayhealthy-stayhappy.com/2011/06/28/25-ways-to-eat-healthy-on-a-college-budget/

http://healthyeating.sfgate.com/healthy-foods-stay-fresh-college-dorm-2982.html
http://cheftinajo.com/blog/2012/09/dorm-life-and-raw-food.html
http://www.positivelyplantbased.com/eating-healthy-on-a-budget.html