How to Save Money AND eat a healthier, less inflammatory diet
- habarko
- Aug 18
- 4 min read
As a lifelong foodie, and a physician interested in helping my patients enjoy better health, I'm always on the hunt for good deals on real, nutrient-dense food to build a healthier diet. But lately, it's become painfully obvious that food isn't just a necessity, it is, for many, a luxury item. With rising inflation and cost of living, finding healthy food that doesn't break the bank isn't always easy. In fact, on a recent travel work assignment, I found myself in what could be called a "food dessert". That is a place where access to standard grocery stores and quality food is a challenge. This can be the case in rural areas, but also in inner cities. And when this happens, it makes it even more likely that we turn to the processed foods and fast foods that are cheap and sometimes more available.
With that in mind, I have some tips to help you avoid the impulse buys that we can make (especially if shopping while hungry!), and reach instead for some nourishing foods at an affordable price.
Tip #1 - Shop the periphery of standard grocery stores.
You've probably noticed that most grocery stores are organized such that the meat, dairy, produce, and eggs are found in the peripheral aisles of the store. Meanwhile the entirety of the inner aisles consists of processed foods, snacks, soft drinks, and other items that are not super healthy for us. Avoiding shopping these aisles will reduce the temptation to add cookies, chips, sugary drinks, and snack foods to your cart. With this one small change, your diet will improve significantly.
Tip #2 - Make your own dressings and sauces, and freeze portions to use later.
You don't have to be a gourmet chef to throw together a simple salad dressing. My favorite one is just a combination of extra virgin olive oil, apple cider vinegar, sea salt, cracked black pepper, and a teaspoon of dijon mustard. If I want something creamier, I add a dash of goat cheese, and for extra flavor, I add garlic or finely chopped fresh herbs (I like fresh dill but you can use whichever herbs you like). If I make a batch, I save the extra portions in silicon ice cube trays with a lid on them (I use the large ice size, the one that is made for cocktail ice cubes- it's the perfect size for sauces, dressings, or single servings of homemade broth). You can use glass jars to freeze larger portions of sauces, dressings, or broths. Making your own dressings and sauces means you control the ingredients (no high fructose corn syrup, weird dyes, or preservatives that you can't pronounce). They taste so much better than the store bought products, and they save you money. Win, win.
"Doing something is better than doing nothing" -Dr. B
Tip #3 - Support local small businesses and farmers while optimizing your diet
This could mean shopping at a local bakery for bread instead of the superstore, visiting a local butcher shop, joining a farm-share to get regular deliveries of locally grown fresh produce, or visiting your local farmer's market. You can often get discounts and deals if you go to the bakery or farmer's market shortly before closing time.
Tip #4 - Try growing some fresh herbs or veggies at home
I'll be the first person to recognize that I've never had a green thumb- I have somehow managed to kill off even succulent plants in my home, sigh. But I've heard that some herbs can be pretty low maintenance to grow, and they offer a delicious burst of flavor to your home made meals like pasta, salads, grilled meats, and casseroles. While not all climates allow it, having some potted plants that grow easier veggies like squashes, peppers, and cucumbers may end up saving you money over time. Plus you get to pick them fresh when you're ready to use them.
Tip #5 - Consider buying a large portion of a product at a wholesale club, then either split it with a friend or neighbor, or freeze portions to use later.
Let's say BJ's is having a promotion on wild caught salmon, and you want to buy a piece (but maybe it's too big for your small family). This is an opportunity to split things up so everyone saves whether it's with friends, neighbors, or family in town. If you're able to freeze portions for later, that can be another time-saving hack when you want to meal prep for the week.
The cost of living continues to rise, but you can still do meaningful things to support your health without always shopping at "whole paycheck" ; )
If you have useful tips to help your friends and family save money while eating a healthy diet, please leave a comment on this post! Let's support each other in our quest for wellness in the modern age. Cheers! -Dr. B.
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