Many people have small grocery budgets, and they may need help getting food at times. This can make healthy eating harder to do. But there are ways to eat healthy foods and make the food go further. Planning meals and eating at home can help. So can buying food that's on sale and freezing it. You could also try looking in cookbooks or online for recipes and tips.

Worrying about getting food can be stressful. If you need help getting food, talk to your doctor, a social worker, or a faith leader. They can connect you to local resources.

You can also find help by going online to findhelp.org or to benefits.gov or to 211.org or by calling 211.
How can you make food go further?
Healthy eating doesn’t need to cost a lot. Here are some tips for making food go further.
Stretch recipes by adding healthy, low-cost foods. For example, add extra vegetables, lentils, beans, brown rice, or whole-grain pasta to your recipes. To stretch lean ground beef or turkey, mix in oats, beans, lentils, or grated vegetables.
Make some one-dish meals. Examples include chilis, soups, stews, and stir-fries. One-dish meals can be easy and fast to cook. And there may be less wasted food than with meals that have side dishes. And this can help save money.
Make a second meal from leftovers. Serve leftover chili, soup, or stew over a bowl of whole grains, like quinoa, brown rice, or bulgar wheat. Cut up leftover vegetables or cooked meats and add to salads, stir-fries, tacos, sandwiches, whole-grain pasta, or scrambled eggs.
Make some meals without meat. Try using lower-cost plant protein foods, like lentils, beans, or tofu, instead of meat in a recipe.
Try using frozen or canned fruits and vegetables. They are as healthy as fresh fruits and vegetables and can cost less. If you can, choose canned fruits and vegetables that don’t have added sugar or salt.
Freeze foods that are close to the “use by” date. You can freeze most foods, including meat, milk, bread, cheese, and yogurt. Do not freeze unopened canned foods or eggs in shells.
Make a weekly meal plan. Making meals at home can save you money and help you eat healthier foods. And planning ahead can save trips to the grocery store and help you buy only what you need.
Plan meals around the food you have. Look in your cupboards or refrigerator to see what you have. Then buy only the ingredients you need.
Try food sharing with friends, family members, or neighbors. For example, buy foods in bulk, divide them up, and split the cost. Cook weekly meals together, and divide the leftovers. Share fruits and vegetables from home gardens.
Go online to find recipes. You could try searching for “healthy meals on a budget” or “cheap and healthy recipes.” Visit snaped.fns.usda.gov/resources for recipes and other resources. You could also check out cookbooks from the library.
Ask for support, if needed. If you have a condition that affects your diet, such as diabetes, talk to your doctor or a registered dietitian. They can help you find resources.
Current as of: October 7, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.