Confused about what’s actually important to stay healthy and worried you can’t afford it? Here’s the best way to eat healthy on a budget!

As a dietitian and avid consumer of social media, I’ve come across all kinds of philosophies about food. I believe health is a spectrum and that food choices depend on a persons priorities. If you’re rich you can afford all the supplements and specialty products you’d like, if your income is lower then you can’t. Does that mean only the rich can be healthy? Absolutely not!

How Much Should You Spend on Groceries?

Check out this USDA endorsed grocery budget calculator to see how much a family like yours normally spends on groceries each month. This will give you a ballpark number, but does not take into account your families income.

Dave Ramsey recommends keeping your grocery budget lower than 10-15% of your income. My current grocery budget each month is less than the calculated amount but about 11% of our income and we still eat well! The most important thing is that you know your budget and keep track of what you are currently spending each month. I like to use the free Every Dollar app to stay organized.

What Foods Should You Eat To Be Healthy?

If you’ve ever talked to to anyone at any point, you’ll know that there are approximately five gazillion ideas about what diets are best for you. The Cross Fit guy on your Facebook feed endorses Keto with extra protein powder, but the homesteader on your Instagram wants promotes raw milk and eating sourdough for every meal. Let me simplify the idea of health for you.

Health is a combination of genetics and actions. If you eat a non-GMO, all organic gluten free vegan diet your whole life you can still get cancer from your families genes. If you have longevity in your family with no major health risks (lucky you!) but you choose to sit on the couch and eat a tub of ice cream every night you might develop a issues.

While you can’t control your genetics, you can control your actions. Your actions, however, are dependent on your priorities. If you’re a stay at home mom, you might choose to eat cheaper more processed foods because keeping your family on a single income is your priority. If you are single or live alone, you may choose to eat out more often because you prioritize socialization with meals over cost. Neither is wrong. The “healthy” lifestyle someone else has, may not be the same for you and your family and that’s okay!

What Is The Healthiest Diet For Your Family?

With all the competing research and food philosophies out there, here’s a simple outline for how to eat healthy on a budget and best feed your family. Complete each step in order. Do NOT move on to the next step until you have mastered the step you are on.

• Step 1: Eat enough food to fill your families bellies. A fed family is a happy family. Regular snack and mealtimes also mean less hanger and tantrums!
• Step 2: Aim to meet MyPlate recommendations. Get a grain, dairy product, a fruit or veggie, and a protein at most meals. Obviously this is harder at breakfast. If you miss out on one of those at a meal, try to incorporate it into a snack.
• Step 3: If you can, prioritize whole foods over processed foods
• Step 4: If you’d like to choose organic, dairy free, gluten free, or other special diets try them here but only if you have first mastered the other 3 steps and only if you have enough money to buy specialty foods.

Sometimes in step 3 you’ll decide to eat processed foods for convenience. That’s totally fine as long as it’s a conscious choice! When you don’t have time it’s better to get dinner on the table than to wait around for a perfectly crafted meal.

The Best Advice For Eating Healthy On A Budget

First determine your grocery budget. After that, follow the steps outlined above to determine which step your family is on and consider the priorities in your life that may be impacting your grocery budget or mealtimes. Eating healthy on a budget is possible, but remember that “healthy” depends on your priorities. For example, if you have multiple after school activities for the kids you may prioritize convenience over cooking from scratch to save on time because you just need to get the family fed.

If you find that you are on any of the steps prior to step 4 and/or can’t afford any extras in your grocery budget, don’t waste your money on organic or other specialty items or supplements. No matter how scary the media makes pesticides out to be, you’re not going to die from eating produce. You will, however, not give your family enough to eat if you blow your budget on just a few organic products.

What Should You Do If You Can’t Feed Your Family On Your Income?

If you complete this exercise and see that you are unable to afford enough generic brand foods to keep your family fed, you should reach out to your county for assistance. You may be able to find government programs like SNAP or WIC to help meet the needs of your family. Getting enough to eat is always the first step in healthy eating!

More Resources for Eating Healthy on a Budget

• How to Compare Grocery Prices to Get the Best Deals
• 10 Easy Snack Ideas for Busy Working Moms Who Don’t Have Time
• 26 Pantry Clean Out Meals to Save You Money
• Why is Budgeting Important? How to Avoid My Mistakes

Have you ever been confused about the contradictory diets and research telling you what foods are most healthy? Let me know in the comments below!