Eat Well, Spend Less: 10 Tips

A Guide to Saving Money Without Sacrificing Nutrition

Healthy eating and budgeting may seem like two conflicting goals. However, with the right approach, you can enjoy a nutritious diet without breaking the bank. At Ovvia® Wellness, we're committed to helping you navigate these challenges. Here are ten tips to help you eat healthily on a budget:

1. Plan Your Meals Around Re-Using Ingredients - "Buy it once, use it twice" is a great principle[1]. Planning meals around reusable ingredients allows you to stretch your grocery dollars further. Use the Ovvia® recipe book to find versatile ingredients that can be used in multiple dishes.
2. Opt for More Vegetarian Meals - Meat can be expensive, so consider planning more vegetarian meals. Not only will this save money, but it can also boost your fiber intake and other valuable vitamins and minerals[2]. Beans and legumes are excellent protein sources, so we include them as a foundation in many of our recipes. Spiced Coconut Chickpeas are one of our most popular recipes; members & $5 Subscribers can access it. It's vegan-friendly, easy, and affordable too!
3. Meal Prep and Freeze - Make larger portions of your meals and freeze the leftovers. This will create a stockpile of ready-to-eat dishes for days when you're too busy to cook from scratch[3].
4. Label and Store Leftover Ingredients - Avoid waste by storing leftover ingredients like tomato sauce or pasta in labeled containers for later use. This ensures you remember what you have on hand and helps avoid unnecessary purchases[4].
5. Store Produce Properly - Extend the life of your fruits and vegetables by storing them correctly. Mason jars, for instance, are excellent for storing salads and cut veggies. The Member's Resource Guide offers tips like this video we shared on Instagram on how to store almost every herb, fruit, and veggie fresh[5]!
6. Buy in Bulk - Bulk buying can lead to significant savings. Items like steel-cut oats, beans, and nuts are often cheaper when purchased in larger quantities[6].
7. Shop Seasonally - Fruits and vegetables are typically cheaper (and tastier) when in season. Plus, they're often at their nutritional peak[7]. And if they're out of season, check out frozen options[9].
8. Shop Sales - Take advantage of grocery store sales and go online to preview sale items before shopping, so you can better stick to things you need and avoid impulse buying[8].
9. Grow Your Own - Consider growing herbs, fruits, or vegetables. Or buy live herb plants like basil, mint, and oregano to keep in your kitchen window or backyard patio. This can be a cost-effective and rewarding way to keep fresh herbs on hand[10].
10. Cook at Home - Eating out can quickly drain your budget. Save money by cooking most of your meals at home. Plus, you'll have more control over what goes into your food to avoid hidden additives like sugar and MSG[11].

Healthy eating is just the start. Expand your wellness journey with Ovvia® Wellness. Our paid subscription or Membership opens a world of resources, from nutritional insights to health guides. Remember, wellness isn't one-size-fits-all—it's about finding what works for you. Join the Ovvia® Wellness community today and take the next step toward your healthiest self!

© Ovvia® LLC 2023

References:

[1] Jones, B. (2016). "The Budget-Friendly Guide to Meal Prep." Healthline.
[2] Satija, A. et al. (2017). "Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults." Journal of the American College of Cardiology, 70(4), 411-422.
[3] Fahlman, M. M., et al. (2013). "Promoting healthy eating in college women: A group randomized trial." Journal of Behavioral Medicine, 36(5), 494-505.
[4] "Storing Fresh Fruits and Vegetables for Better Taste." (2018). UC Davis Postharvest Technology Center.
[5] "How to Store Fruits and Vegetables." (2016). American Heart Association.
[6] "Eating Healthy on a Budget." (2021). American Heart Association.
[7] Reisch, L., et al. (2013). "The Influence of Seasonality on Food Choices."
[8] "Plan Your Weekly Meals." (2021). Choose My Plate, U.S. Department of Agriculture.
[9] Bouzari, A., Holstege, D., & Barrett, D. M. (2015). "Vitamin Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage." Journal of Agricultural and Food Chemistry, 63(3), 957–962.
[10] "Starting a Herb Garden in Containers." (2019). PennState Extension.
[11] "Eating Healthy at Home." (2021). Centers for Disease Control and Prevention.