Eating Right On A Budget
Nutrition Blog

Eating Right On A Budget

Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat. Here are some budget-friendly tips for eating right. Today we will cover the following:

  • Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
  • Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.

Tips for Eating Right on a Budget:

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  1. Plan what you’re going to eat

  2. Decide how much to make

  3. Determine where to shop

  4. Shop for foods that are in season

  5. Eat Right

  6. Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

  7. Try frozen produce. Low-sodium, canned occasionally a good option

  8. Focus on nutritious, low-cost foods

  9. Watch portion sizes

  10. Make your own healthy snacks

  11. Cook more, eat out less

Couscous with Peas and Onions

Servings: 4


  • 1 cup onion, chopped
  • 1/2 teaspoon sage (ground) – or substitute other herb
  • 1 teaspoon olive oil
  • 1 1/3 cup water
  • 1 cup green peas (frozen)
  • 1 cup couscous
  • 1/2 teaspoon salt (optional)


1. Combine oil and onions in heavy skillet.

2. Sauté for 5-10 minutes until lightly browned.

3. Add the peas, sage, water, couscous, and salt if desired.

4. Cover and cook on low for about 5 minutes or until peas are tender but still bright green and all of the water is absorbed.

5. Fluff with fork.

Note: Other veggies (such as asparagus and bell pepper), nuts (pine nuts or walnuts are delicious), or dried fruit can be added or substituted.