8 Tips for Maintaining a Healthy Diet on a Budget

with Help from Your LWell Registered Dietitian

With grocery prices climbing, it may seem harder than ever to prioritize healthy eating. But there are ways to nourish your body and manage costs simultaneously! Here are eight budget-friendly tips to keep you and your family eating well without breaking the bank. Plus, if you’re working with an LWell registered dietitian, or considering reaching out for extra support, they can help you customize these tips and stay on track with your goals.

1. Plan Your Meals Ahead

One of the best ways to stick to a budget is to plan meals for the week. Start with recipes that use affordable, versatile ingredients and can be used in multiple dishes. Your LWell dietitian can help you create a meal plan that fits LWell dietitian can help you create a meal plan that fits both your budget and nutritional needs, as well as provide healthy swaps and ideas for seasonal dishes.

2. Opt for Seasonal and Local Produce

In-season fruits and vegetables are not only fresher, but they’re also typically less expensive. Check local farmers’ markets or grocery store sales on seasonal produce to stock up on nutrient-rich items at the best price. LWell dietitians can help you identify which produce is in season and suggest recipes that make the most of these affordable, fresh ingredients.

3. Choose Plant-Based Protein Sources

Beans, lentils, chickpeas, and tofu are nutrient-dense, affordable protein options that can stretch further in meals compared to animal-based proteins. Your LWell dietitian can suggest creative ways to use these proteins in dishes you’ll love, maximizing both nutrition and budget.

4. Buy in Bulk (But Wisely!)

Staples like rice, pasta, oats, and nuts are often more affordable in bulk. Your LWell dietitian can help you determine which bulk items fit your dietary goals and how to incorporate them into meals for maximum impact without excess waste.

5. Prep Your Own Snacks and Meals

Pre-packaged snacks may save time but can be costly. Your LWell dietitian can work with you to identify easy, homemade snack ideas tailored to your dietary needs, like energy bites, roasted chickpeas, or fruit and nut combos. This approach can save money and keep you feeling fuller, longer.

6. Use Frozen Fruits and Vegetables

Frozen produce is a budget-friendly, nutrient-dense option that is frozen at peak ripeness, making it a smart choice for smoothies, stir-fries, and soups. Ask your LWell dietitian for tips on how to incorporate these items into your meal plan to reduce waste and boost your intake of essential nutrients.

7. Limit Food Waste

Stretch your dollar by repurposing leftovers creatively. Your dietitian can show you how to batch-cook ingredients and transform leftovers into exciting, fresh meals, like salads, wraps, or grain bowls, minimizing food waste and maximizing budget.

8. Embrace Simple, Whole Foods

Whole foods like potatoes, carrots, grains, and legumes are typically less expensive, more filling, and more nutritious than processed foods. LWell dietitians can help you create simple meals with these foods, ensuring you get balanced nutrition while keeping costs down.

LWell Dietitians: Your Partner in Health and Budget-Friendly Nutrition

If you’re already working with an LWell registered dietitian, or if it’s been a while since you’ve checked in, they can be an invaluable resource in managing your nutrition while balancing a budget. LWell dietitians can provide personalized guidance and help you adapt to rising grocery prices with confidence, keeping your health goals front and center. Whether you’re seeking budget-friendly recipes, support for meal planning, or new ways to optimize your diet, LWell dietitians are here to help you thrive at every step.

Tell me more about saving money!

Research shows that using LWell Registered Dietitian Nutritionists (RDNs) for managing chronic conditions like diabetes, high cholesterol, and obesity can lead to significant healthcare savings, primarily by reducing the need for medications and hospital procedures. For example, studies have estimated that lifestyle interventions can reduce diabetes-related healthcare costs by about 44% over time. Achieving and maintaining a 7% weight loss translates to a roughly 27% savings in overall healthcare costs, primarily due to decreased medication needs and fewer diabetes-related complications. Structured programs led by RDNs showed that lifestyle changes reduced diabetes incidence by nearly 58% compared to standard treatment, cutting long-term health costs significantly.

For cardiovascular and cholesterol management, similar studies indicate that cost savings emerge from reduced prescription use, as lifestyle interventions can effectively lower blood pressure and cholesterol levels, lessening the reliance on medications and associated healthcare expenses. For instance, those who achieve sustained weight loss through RDN-led programs see more stable blood pressure, lessening the frequency and dose of required medications.

As reported by multiple healthcare economics studies, these findings underscore the value of incorporating RDNs into healthcare plans for long-term cost savings in managing chronic conditions.

Book now to start saving money on your healthcare!