Eight tips to eating healthy on a budget to lower financial stress

A recent International Food Information Council (IFIC) survey examined how Americans prioritize and perceive healthy eating. Nearly 60% of respondents named exercising and eating a balanced diet including fruit and vegetables among the top actions necessary for maintaining good health. 

Spending time to meal plan and meal prep were also reported as essential components in efforts to eat healthy food. Whether we make a plan or not, this begs the question: What causes us to buy the types of food we do?

Top drivers of the food we buy

Taste is and has always been the top driver of the food we purchase according to the IFIC survey. Price is second, with how healthy the food is edging out convenience as the third highest factor in what Americans purchase. 

If you feel like food prices are on the rise and pinching your wallet at every turn, you’re not alone. 

Food prices are on the rise

According to the U.S. Department of Agriculture’s Economic Research Service, U.S. food prices have risen almost 24% between 2020 and 2024. Meanwhile, the IFIC survey shows 9 out of 10 Americans have noticed an increase in the price of food and beverages, with 64% of respondents believing it’s a major increase. 

At least half of these individuals often or always take cost-saving measures, and for some, that means making less healthy, but more economical choices.

The price increases may be due to higher energy and labor costs, natural disasters, tariffs, trade wars, temperature extremes and other factors. For these and other reasons, costs for healthy foods such as avocados, peppers, strawberries, bananas and seafood are expected to rise.

Staples such as eggs, meat and coffee are higher than at any time in the past. This, paired with a long period of inflation, can lead to financial stress for some U.S. adults.

But there is hope! Use the tips below to pare down your grocery bill and have one less worry in your life.

Eight tips to keep it healthy

1. Do your homework. Get online and research “eating healthy on a budget,” for example, or “inexpensive, healthy food recipes.”

2. Be flexible. Don’t rely on involved, complicated recipes with many ingredients. Stick to the basics using healthy cooking techniques and swap ingredients if necessary. Recipes with fewer ingredients will typically cost less.

3. Try frozen and canned foods. Frozen produce is a healthy, economical alternative to fresh food that still gets you the nutrients you need. Canned vegetables and fruit work as well. However, avoid items with added sauces, salt, syrups and sugar by looking for items frozen or canned only in water.

4. Choose cheaper protein options. Stock up on canned light tuna (in water), chicken breast and salmon. These are nutritious, economical and shelf-stable proteins that work well in many recipes. Canned beans and peanut butter are also inexpensive protein sources.

5. Avoid processed foods. Processed foods are unnecessary, unhealthy and often chosen as a replacement for more nutritious foods. As an added bonus, removing these foods from your diet can also help prevent heart disease. Sodas, chips, cookies, crackers and many ready-to-eat cereal snack bars should be avoided.

6. Get creative. Not much will replace a fried egg, but you can use egg substitutes when baking. Flavor foods with inexpensive dollar store herbs and spices for healthier cooking. You’ll want to add flavor to foods as you phase out processed, sugary and salty foods. 

7. Bake your own. Processed foods are convenient, but going with homemade alternatives is surprisingly easy and much tastier and healthier. Making your own bread sounds daunting, but it’s easier than you may think. If you have time on a weekend, bake treats instead of buying the overpriced processed versions. Baking can also be a fun activity for families.

8. Make concessions. For foods that will likely increase in price due to tariffs, shop in season, look for options imported from other regions, try farmer’s markets and consider size if that affects price. For example, small avocados are often cheaper than large ones but provide the same nutritive value. While avocados are nutritious, you can substitute them with hummus or edamame in some recipes.