Becca Leigh Eats

Nowadays everything is so expensive! With the increased tariffs, inflation, rising costs of labor and fuel, supply chain issues and increased demand, how can anyone afford to eat like they used to??

Well, thankfully you stumbled upon this post! I will tell you how to eat good on a budget, focused around whole foods.

1. Buy in bulk when on sale.
   • This is dependent on what you are buying. Many produce items can be frozen for at least 6 months. I really like to buy avocados when they are on sale and either put them in the fridge when I know I’m not going to use them or place them in the freezer. They last for a decent time when cold and this way I don’t have to shell out the ridiculously high price every time I need one for dinner.
   • This goes for protein options as well, meat, poultry, fish. I like to portion my protein options per meal.
   • Cheese can also be frozen.
   • Legumes (dried lentils, garbanzo beans, beans) last a long time at room temperature. No need to freeze these as they are already shelf stable.
2. Buy on clearance.
   • Many times stores have an overstock of a certain item, the brand gets a different packaging, or they are getting close to their sale by date.
   • Just because the item is close to its “sell by” date doesn’t mean that its bad or expired. “Sell by” date is just a guideline for retailers to manage inventory and ensure freshness.
   • When purchasing these items, general rule of thumb is to use within a few days, or freeze it.
   • Damaged cans or ripe fruit are often reduced in price due to cosmetic effects but are still perfectly fine to consume.
3. Opt for frozen fruits and vegetables.
   • If you know you are someone that won’t finish those berries before they mold, buy frozen ones.
   • Frozen berries are picked at their ripest, most delicious form and frozen to preserve nutrients and flavor.
4. POTATOES
   • Need I say more. Super cheap and high in potassium and vitamin C. They are also low in fat, cholesterol and sodium.
   • However, they are high in carbohydrates and may cause blood sugars to spike rather quickly. To lower that spike, soak chopped potatoes in cold water for 15 minutes (you can also refrigerate in water for 15 minutes). This helps to remove excess starch and convert some of that starch into the type that helps reduce that immediate blood spike.
   • You can also opt for sweet potatoes (yams). These are packed with nutrients and vitamins and are often quite large, offering more than one serving.
5. Rice
   • Brown rice is the best option due to high nutrient value. It is less processed than white rice and still has its hull, bran and germ, which contribute to vitamins, minerals, antioxidants and fiber. It also helps regulate blood sugar.
   • It is fairly cheap, shelf stable and goes a long way.
   • Goes with any meal and is easily customizable.
   • Keeps you full for longer.
6. Canned produce
   • These are also picked at their ripest to offer maximum flavor and nutrients.
   • However, when looking at the ingredients, make sure that the only ingredient is the product and maybe water or salt. Do be mindful of the sodium, though. If there are no other options, you can always rinse your canned produce (beans, legumes, vegetables) at home to remove excess sodium. I do this with any type of canned beans I purchase. *Please do not wash your canned soup. Just add an extra cup of water to it, so that you can dilute that sodium.
   • Things to watch out for when purchasing canned goods:
     • Artificial flavoring
     • High fructose corn syrup/artificial sweeteners
     • Xanthan gum: generally ok in small amounts, however may irritate gastrointestinal problems
     • Guar gum: generally ok in small amounts, may cause inflammation
     • Monosodium Glutamate (MSG)
     • BHA/BHT/BPA: linked to a range of health problems
   • While I know it is difficult to completely avoid these common additives, it is important to limit your consumption of them as many of them have been linked to increased health problems.
7. Meal plan
   • This one is somewhat difficult for me. With a busy household, mean planning is usually last on the list.
   • However, it helps
     • Reduce the stress of knowing what is for dinner everyday
     • Ensures you stick to your food budget by knowing in advance what to purchase
     • Saves time and money
     • Reduces food waste