20 ways to
eat healthy
on a
buDget
Skip the fast food and eat healthier at home. Whether you’re cooking for yourself or the whole family, these money-saving ideas will take the bite out of eating right.
In 2019, Americans spent close to 10% of their disposable income on food—almost equally divided between food at home and food away from home. Fast food plays an oversized role in eating out. In fact, the average American spends $1,200 annually on fast food. Eating at home can be a healthier—and less costly—option when you follow these tips.
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The average household throws out $640 worth of food each year, according to one survey, and 76% of Americans admit to throwing out leftovers monthly. Keep an inventory of perishables on the door of your fridge and incorporate those foods into your meals to keep them rotating.
Eat What You Buy
Frozen foods are convenient and cost efficient, plus they come with an extended expiration date. Produce is frozen at an optimal time to lock in flavor and nutrients.
Use Frozen Foods
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Up For Savings
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Boost nutrition and make a dish go further by augmenting ingredients. Examples: add fortified wheat flake cereal to meatloaf, shredded cabbage to salad, butternut squash to soup, black beans to chicken salad and kale to quiche.
try
add-ins
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While sticking to her $75 family-friendly budget, Theresa gets all the meals and deals she needs for the whole family. With no kids accompanying her, she gets in and out of the store quickly, sticks to her grocery list and even earns big savings on gas using her Hy-Vee Fuel Saver + Perks card!
Family Budget Grocery Haul
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Get more servings by doubling up on ingredients when cooking a healthy meal like a veggie-laden soup or casserole. It’s really no extra work—and one leftover meal can easily replace a $10 lunch out. Refrigerate and use within a few days or freeze for later use.
Cook Big Meals, Save Leftovers
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Save money in the
Hy-Vee HealthMarket bulk section. Buy whatever amount you need, eliminate packaging and explore a range of natural and organic products at a price that won’t make you blush.
Buy In Bulk
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A few minutes’ prep time can ensure you have a healthy, nutritious lunch. Prepare several salads in advance so they’re ready to go when you are. Or make a casserole and divvy it up into single servings.
Pack A
Lunch
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A well-stocked pantry simplifies the task of putting together a healthy meal on the fly. Bonus: You can fill the pantry with sale items and hold them until necessary. Be sure to have plenty of healthful ingredients on hand.
Keep The Pantry Stocked
The freezer is your friend. Whether it’s leftovers from last night’s dinner or ingredients for next week’s, a freezer buys you time to prepare foods when it’s convenient. You also can freeze produce that’s on sale or harvested from your own yard.
Freeze What You Don’t Need
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Hy-Vee takes pride in offering fresh produce throughout the year, but things are really humming when local crops are in season. Learn more about what’s in season at Hy-Vee right now by visiting
hy-vee.com/fall-produce
Buy In Season
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talk to us
pro-tips:
I always recommend working with a dietitian. People think we want to cut things out of their diet, but it’s quite the opposite. We like to focus more on what you can add to your diet. Based off that wellness vision—which we can help you formulate—we can recommend the best fit for you. We offer menu plans, healthy lifestyle and weight management programs, monthly classes and counseling. Think of it as investing in your health!”
Hy-Vee Dietitian
Jena DeMoss, RD, LD
make meal planning
a priority
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Planning meals in advance helps pinpoint the ingredients needed and makes shopping more efficient. Decide what you want to eat and buy just the ingredients called for in the recipes. That way you’re not tempted to add in extra calories.
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Speaking of recipes, hy-vee.com/recipes is the place to go. The searchable database has thousands of recipes listed according to category (appetizer, main dish, one dish, dessert, etc.). You also can search under special dietary considerations such as vegan, vegetarian, low-carb and diabetes-friendly.
Find Healthy Recipes At
dietitian services
hy-vee registered dietitians can help you make healthy menu choices. sign up for a free virtual store tour or dietitian discovery session.
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Hy-Vee products—including Hy-Vee One Step and private labels like Crav’n and Gustare Vita—are priced to save you money over the national brands. Use the savings to stock up on better-for-you foods.
Buy Hy-Vee Brands
Shop Now
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Download Hy-Vee’s free app from the Apple Store or Google Play. Enjoy one-stop shopping and access to digital coupons and sale item search capability so you can stock up on produce and other healthy items.
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Add a Hy-Vee Plus membership for just $99 a year, or $12.95 a month, and get bonus monthly discounts and free items. To learn more, visit hy-vee.com/plus
Hy-Vee Plus
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Shop Aisles Online, then schedule delivery or curbside pickup. Use the time you save shopping to prepare meals to freeze for later use.
Order Curbside
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Got spaghetti in mind? Take a slight detour with spaghetti squash or spiralized zucchini. You’ll get extra nutrients from the fresh produce.
Be Flexible
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If you regularly pay for groceries with a credit card, use one that awards cash back specifically for grocery purchases.
Get Cash Back
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Let healthy sale items provide inspiration for the upcoming week’s menu. Look for deals on fruits, vegetables and more.
Buy What’s On Sale
shop healthy at
Hy-Vee HealthMarket
The Hy-Vee HealthMarket is the place to find not only nutritious foods in bulk but also fresh fruits and vegetables, yogurt, dairy and dairy alternatives, protein shakes and energy bars, organic products and more.
Shop Now
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Stock up on foods that offer a nutritional punch without knocking out your budget. Eggs, oatmeal, beans, brown rice, nonfat Greek yogurt, whole wheat bread and multigrain pasta are just some examples of inexpensive nutrient-dense foods you can plan satisfying meals around.
Focus On Nutrient-Rich Foods
Needs improvement.
your Score
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MAKE IT COUNT
Are you doing what you can to keep your calories down and your budget balanced? Hy-Vee has you covered. Browse our 20 healthy-eating and money-saving ideas below, check off the steps you’re currently taking, and review your score at the bottom of the page.
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Try incorporating a few more ideas from the list above into your shopping routine.
This is a good start.
See if adding 5 more ideas from the list above will maximize your healthier,
more budget-friendly efforts.
Not too bad at all.
Want to take it to the next level?
Try to check off every item on the list.
You should be proud of yourself.
You’re a healthy-eating and budget-conscious shopper. Keep it up!
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(16-20)
Boost nutrition and make a dish go further by augmenting ingredients. Examples: add fortified wheat flake cereal to meatloaf, shredded cabbage to salad, butternut squash to soup, black beans to chicken salad and kale to quiche.
try
add-ins
Connect with Hy-Vee Dietitian
Find a Dietitian
Stock up on foods that offer a nutritional punch without knocking out your budget. Eggs, oatmeal, beans, brown rice, nonfat Greek yogurt, whole wheat bread and multigrain pasta are just some examples of inexpensive nutrient-dense foods you can plan satisfying meals around.
hy-vee.com
Find
Healthy Recipes At Hy-Vee.com
Find a Dietitian
Reach out to a Hy-vee dietitian for help on food choices.
