How to Eat a Balanced Diet When Food Prices are Climbing

It is Possible to Eat Healthy Foods and Not Spend a Lot of Money Doing It

According to the USDA, food prices are up 8.5-9.5% from this time last year. They are citing multiple factors in the increase including pandemic disruptions. The war in Ukraine, soaring energy prices, and access to fertilizers affecting production cycles. No matter the cause, high prices continue to frustrate consumers at the grocery store.

Even with increased prices, it is still important to try and eat a balanced diet for our overall health and wellbeing. This includes having a protein source, complex carbohydrate source, fruit and/or vegetable, and a healthy fat source at most of your meals.

Strategies to Save Money: Have a Plan!

Planning out meals and snacks for the week means we are less likely to spend money on impulse purchases. This helps to manage your grocery bill.

This could look like the following:

• Make a grocery list and stick to it.
• Buy generic brands instead of name brands, often there is no difference.
• Download coupon apps at grocery stores you frequent. This allows you to “clip coupons” and redeem at check out. Winco, Albertsons, Dollar Tree and Fred Meyer have these options. Do this before you go to the grocery store.
• Pick out 2-3 breakfast items for the week and rotate:
• Greek yogurt with fresh or frozen fruit.
• 2 eggs/slice of toast.
• Plain oatmeal (flavor it on own adding fruit, honey/sugar, nuts, seeds).
• Buy only 3-5 fresh produce items depending on how many people are in your family:
• Strawberries/apples/spinach/carrots/zucchini.
• Buy what is in season, prices may be cheaper at food stands.
• Try to eat more perishable items first. For example, eating the berries and zucchini because they have a shorter shelf life than apples and carrots.
• Buy 2-3 meat options and cook once and plan for leftovers 2 nights per week:
• Bake seasoned chicken (at 425* for 20-30 min) 1x but use it for 2-3 meals.
• Salmon/tuna patties/meatballs – reheat well.
• Less expensive protein options (beef and chicken have shown highest increase).
• Eggs
• Tuna
• Canned salmon
• Canned chicken
• Pork chops
• Chicken thighs
• Ground turkey
• Low fat cottage cheese
• Greek yogurt
• Meatless meals 1-2 x week- still strive for a protein source by adding:
• Canned chick peas
• Dried/canned beans
• Tofu
• Salad with edamame, hard-boiled eggs, black beans
• Whole wheat pasta with frozen peas and Parmesan cheese
• Low fat cottage cheese
• Less expensive whole grains and complex carbohydrates:
• Whole wheat pasta
• Russet potatoes
• Oats
• Instant minute rice
• Dried beans
• Canned beans
• Canned lentils
• Dried lentils
• 2% milk
• Buy frozen fruit and vegetables or canned fruits/vegetables:
• Often on sale, longer shelf life.
• Picked at peak freshness and nutritional value.
• Buying low sodium options and rinsing can help eliminate excess sodium.
• Buy fruit in its own juice or water to avoid added sugars.
• Make ½ your plate vegetables, or fruit and vegetables.
• Focus on nutrient dense snacks that keep you full and satisfied:
• Nuts/seeds
• Peanut butter/banana
• Cheese stick
• Greek yogurt
• Make own trail mix from bulk containers
• Hummus/veggies
• Fruit/cheese

Reach out to the Idaho Food Bank for additional resources and information.