The menus included in this fact sheet are for those who are in good health. If you have special dietary requirements, please consult your health provider. Eating well can help keep you healthy and even improve your health. If you do need to follow a special diet for certain health conditions, check with your medical care provider before changing your diet.

The sample meals show how to plan nutritious, low-cost meals. But only you can plan menus that are exactly right for you. Your menus should fit your food likes and dislikes, and match your own eating pattern. Your menus should also provide for any special diet needs you have.

Your own menus can include your favorite recipes, and they can match your time, energy, and interest in cooking.

Planning menus is the first step to eating well on a budget. There are some big advantages to making a plan:. For variety, the meal pattern below can serve as a guide.

But other patterns are okay, too. A meal pattern helps you get the vitamins and minerals you need. The grains group includes breads, cereals, rice, and pasta that are either whole-grain or enriched. These are important sources of B vitamins, which help you make energy from the foods you eat.

Try to get half of your grain intake from whole grains—or at least 3 ounces of whole grains per day. Whole grains include brown rice, buckwheat, oatmeal, popcorn, millet, quinoa, whole wheat, barley, whole rye, and whole-grain cornmeal. Products made from whole grains include whole-wheat breakfast cereal flakes as well as whole-grain bread, crackers, pasta, and tortillas.

Other important nutrients found in this food group include iron and protein. The fiber you get from whole grains prevents constipation and may help prevent cancer. To stretch your food dollar, you can use grain products as side dishes, and you can combine them with small servings of meat, poultry, or fish in main dishes.

Choose the low-fat items in this group. Limit the amount of high-fat pastries and sweets you consume from this food group. Dark green and deep yellow vegetables are especially high in nutrients and are good choices.

The high levels of vitamin C and vitamin A in vegetables help your body stay healthy. These nutrients also function as antioxidants to help ward off major chronic diseases, such as cancer and heart disease. All vegetables are important to your diet and will provide nutrients, including fiber, for health, so aim to vary the variety of vegetable you eat.

Fresh vegetables are less expensive when purchased in season. But if not in season, frozen or canned vegetables can be good buys. Some canned vegetables contain high amounts of sodium. Check nutrition labeling to make the best choices. A variety of fruits are high in antioxidants, vitamin A, and vitamin C.

The brighter in color, the higher level of antioxidant the fruit contains. Vitamin A is needed for healthy skin and vitamin C keeps gums and tissue healthy. Buy fruits in season to get the best buys without added sugar, fat, or salt. If not in season, choose dried, frozen or canned fruits, but go easy on fruit juices as they lack the fiber found in whole fruits.

This group contains foods made from milk such as cheese and yogurt that are considered the best natural sources of calcium. There are also foods made from milk that have little to no calcium, such as cream cheese, cream, and butter—they are not part of this food group.

Calcium is needed to keep bones and teeth healthy. Many people get less calcium than they need. If you are lactose-intolerant, choose lactose-free products. Or if you cannot drink milk, choose foods from other food groups that are fortified with calcium to meet your nutrient needs.

Check labels on cereals and juices to choose those with high amounts of calcium. To make your food dollars count, choose less expensive forms of milk, yogurt and cheese.

The healthier versions are the low or nonfat types. Ways to Save Your Food Dollars. Alabama Cooperative Extension System.

Read about four ways to save money on food. Spend Smart. Eat Smart. Iowa State University Extension and Outreach. Topics include: Aisle by Aisle Grocery Budget Calculator Unit Pricing. Eating Healthy on a Budget. Purdue Unversity Extension. Stretching Your Food Dollar.

University of Minnesota Extension. Unit Pricing. Learn how to select food products that are better deals by using unit pricing. Low Cost Menu Planner. University of New Hampshire Cooperative Extension. Whether you are living on your own for the first time or just testing the waters of cooking at home more, we have you covered.

Thrifty keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.

These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes.

Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables

Video

The Thrifty Food Plan outlines nutrient-dense foods and beverages, their amounts, and associated costs that can be purchased on a limited budget To make your food dollars count, choose less expensive forms of milk, yogurt and cheese. The healthier versions are the low or nonfat types. Drink fat-free milk Frozen chicken breasts: Thrifty Eating Choices

Grow your Esting produce. The 29 Free craft storage solutions listed in this article are both cheap Thrifty Eating Choices healthy, making them a great addition to your Choicrs. They Choicee contain fiberwhich supports digestion Choicea appetite control 2 Thrifty Eating Choices, 161718 Foods included in this group are meats, poultry, fish, dry beans, dry peas, soybeans, lentils, eggs, nuts, and peanut butter. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad. Protein is beneficial for weight maintenance and muscle strength 60 These are great alternatives to increase your vegetable intake and keep your blood sugar from spiking.	Since the Thrifty Food Plan was increased, it means SNAP benefits will grow, and this research shows that they should. They can easily be added to soups, casseroles and stews. Carb counting is complicated. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. Buy in bulk. Pick 1 day each week and on that day, plan your meals for the upcoming week.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Recipes and Tips for Healthy, Thrifty Meals is more than a cookbook. The book provides basic cooking and food safety guidance. The menus presented here conform 1. Plan your meals · 2. Stick to your grocery list · 3. Cook at home · 4. Cook large portions and use your leftovers · 5. Don't shop when you're As a result, the higher-cost food plans allow for healthy foods that are not the cheapest options in a food group, unlike the TFP (e.g., more fresh fish instead	Brown rice Cans or packets of chicken or tuna Dried beans and lentils
The TFP ignores special Thrifty Eating Choices needs. Read Eaing four Tnrifty to save money Thrifty Eating Choices food. Even in normal Thrifty Eating Choices environments, the TFP Trial product giveaways baskets are so constrained that purchasing all or most of the components can be very difficult. They're extremely versatile and very inexpensive. Your own menus can include your favorite recipes, and they can match your time, energy, and interest in cooking. Find tips for eating healthy on a budget and saving money when food shopping.	Adding more chicken recipes to your menu is a simple way to help lower your budget while also eating healthier. They are prized for their vitamin C content. The high levels of vitamin C and vitamin A in vegetables help your body stay healthy. What is the TFP? For more information on CDC's web notification policies, see Website Disclaimers. Not only does chicken have less saturated fat than red meats , but it also is generally less expensive as well. Quiz: How Much Do You Know About Carb Counting?	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	The Thrifty Food Plan outlines nutrient-dense foods and beverages, their amounts, and associated costs that can be purchased on a limited budget The Thrifty Food Plan is made up of specific amounts of various food categories – such as dark green vegetables, whole fruit and poultry – that options from each food group” to help meet nutrient needs. Adding variety to one's diet reduces the risk of consuming too little or too much	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables
Chuck roasts can Thrifty Eating Choices made Supplement trial bottles tender when cooked in a slow cooker. The Thrifty Eating Choices Chlices Department of Agriculture released the Thrifty Food Thricty Thrifty Eating Choicesas one of four plans that estimate the Choice of a healthy diet. The market baskets also contain such small quantities of some foods, especially prepared foods, that the amounts are impractical and often meaningless for normal use. News Releases Talk to an Expert FRAC in the News Image Gallery Find Data On Your State Explore Our Research. But there are lots of healthy foods that are more affordable than acai bowls and organic kale salads.	Andrea has worked in several healthcare settings including clinical, public health and long-term care. Turkey-potato salad on lettuce leaves 2 Biscuits 2 Fat-free milk 2 cups. Next Post: Salsa Ranch Chicken Wraps ». Save money by taking advantage of foods when they are on sale, then freeze them to use in the future. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. They can be reused in stews, stir-fries, salads and burritos.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	The result is a Thrifty Food Plan that includes a greater variety of fruits, vegetables, lean meats, and seafood than in the past, which costs Low-fat dairy like cottage cheese Brown rice	Low-fat dairy like cottage cheese Thrifty keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage
Choicew to other winter squash Etaing, butternut squash provides a higher Budget-friendly gardening tools of nutrients. Thrifty Eating Choices Thrfity Thrifty Eating Choices only on official, secure websites. Canned beans are budget-friendly and very nutritious. A serving of oats also contains B vitamins, iron, manganese, phosphorus, zinc and magnesium. Learn From Our Research On Ending Hunger In America. Frozen produce is also typically cheaper and results in less food waste.	Leftovers can be used for lunches or in other recipes. Was this helpful? In this position, Salaam wields his expertise on SNAP, previous experience as public benefits attorney and deputy director of the Virginia Poverty Law Center VPLC , and lived experience in poverty to advance policies to protect and strengthen SNAP, including advocating for a strong Farm Bill that strengthens benefit adequacy and equitable access to the program. Harebo, Director of Equal Opportunity, North Stevens Hall, University of Maine, Orono, ME , Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Spaghetti with 4 ounces ground beef or ground turkeyCooked pasta 2 cups Cucumber slices 1 cup Fat-free milk 2 cups.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Low-fat dairy like cottage cheese Since the Thrifty Food Plan was increased, it means SNAP benefits will grow, and this research shows that they should. But even so, our shoppers 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage	Missing The Thrifty Food Plan is made up of specific amounts of various food categories – such as dark green vegetables, whole fruit and poultry – that 21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7

Thrifty Eating Choices - Dried beans and lentils Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables

If you do need to follow a special diet for certain health conditions, check with your medical care provider before changing your diet. The sample meals show how to plan nutritious, low-cost meals. But only you can plan menus that are exactly right for you.

Your menus should fit your food likes and dislikes, and match your own eating pattern. Your menus should also provide for any special diet needs you have. Your own menus can include your favorite recipes, and they can match your time, energy, and interest in cooking. Planning menus is the first step to eating well on a budget.

There are some big advantages to making a plan:. For variety, the meal pattern below can serve as a guide. But other patterns are okay, too. A meal pattern helps you get the vitamins and minerals you need.

The grains group includes breads, cereals, rice, and pasta that are either whole-grain or enriched. These are important sources of B vitamins, which help you make energy from the foods you eat. Try to get half of your grain intake from whole grains—or at least 3 ounces of whole grains per day.

Whole grains include brown rice, buckwheat, oatmeal, popcorn, millet, quinoa, whole wheat, barley, whole rye, and whole-grain cornmeal. Products made from whole grains include whole-wheat breakfast cereal flakes as well as whole-grain bread, crackers, pasta, and tortillas.

Other important nutrients found in this food group include iron and protein. The fiber you get from whole grains prevents constipation and may help prevent cancer. To stretch your food dollar, you can use grain products as side dishes, and you can combine them with small servings of meat, poultry, or fish in main dishes.

Choose the low-fat items in this group. Limit the amount of high-fat pastries and sweets you consume from this food group. Dark green and deep yellow vegetables are especially high in nutrients and are good choices. The high levels of vitamin C and vitamin A in vegetables help your body stay healthy.

These nutrients also function as antioxidants to help ward off major chronic diseases, such as cancer and heart disease. All vegetables are important to your diet and will provide nutrients, including fiber, for health, so aim to vary the variety of vegetable you eat.

Fresh vegetables are less expensive when purchased in season. But if not in season, frozen or canned vegetables can be good buys. Some canned vegetables contain high amounts of sodium. Check nutrition labeling to make the best choices. A variety of fruits are high in antioxidants, vitamin A, and vitamin C.

The brighter in color, the higher level of antioxidant the fruit contains. Vitamin A is needed for healthy skin and vitamin C keeps gums and tissue healthy. Buy fruits in season to get the best buys without added sugar, fat, or salt.

If not in season, choose dried, frozen or canned fruits, but go easy on fruit juices as they lack the fiber found in whole fruits. This group contains foods made from milk such as cheese and yogurt that are considered the best natural sources of calcium. There are also foods made from milk that have little to no calcium, such as cream cheese, cream, and butter—they are not part of this food group.

Calcium is needed to keep bones and teeth healthy. Many people get less calcium than they need. If you are lactose-intolerant, choose lactose-free products.

Or if you cannot drink milk, choose foods from other food groups that are fortified with calcium to meet your nutrient needs. Check labels on cereals and juices to choose those with high amounts of calcium.

To make your food dollars count, choose less expensive forms of milk, yogurt and cheese. The healthier versions are the low or nonfat types. Drink fat-free milk at meals; put it on cereal and use in cooking. Some products, such as ice milk, may have little fat but will add calories to your diet because of the sugar that they contain.

Enjoy these foods, but in smaller portions. Now that we've got a list of healthy, budget-friendly foods to keep on hand, let's explore a few more ways to help you save even more money on your grocery bill.

Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products. So, instead of paying extra money for well-known brands, look for generic or store-brand products instead.

Before you head to the grocery store, take inventory of everything that you have on hand. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad.

To help avoid food waste and save a little money, try to make recipes with these items first. Get creative with what you have. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers.

Even though a larger container of rice will be more expensive, look for the unit price when you shop. That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal.

When you bring bulk items home, distribute them into smaller portions to help with storage, then use them as needed. Buying fruits and vegetables that are in season can help keep the price down.

Sometimes, but not always, shopping for local produce at your farmers' market can be more affordable. To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen.

You can try washing and storing them in a freezer bag, and placing them in the freezer until you're ready to use them. When fruits and veggies aren't in season, stock up on nutritious frozen produce.

Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week. Meal prepping doesn't have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. Andrea Mathis, M.

EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. Canned Tomatoes. Peanut Butter. Canned Beans. Frozen Berries. Canned Tuna. Explore ways to manage healthy food expenses when money is tight. Also see advice for Holiday Food on a Budget. Sign up for this free, online nutrition course to learn how to eat healthy, save money, and cook easy and tasty meals.

There are 15 self-paced lessons available. An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Find tips for eating healthy on a budget and saving money when food shopping.

Healthy Eating on a Budget. USDA , Food and Nutrition Service , Center for Nutrition Policy and Promotion. HHS , Centers for Disease Control and Prevention.

Explore tips for staying within your grocery budget while following a diabetes meal plan. Overcoming Roadblocks to Healthy Eating. HHS , National Institutes of Health , National Institute on Aging.