Eating Well On a Budget: Part 9 – Wrap Up
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Eating Well On a Budget: Part 9 – Wrap Up

Posted on Monday, January 7th, 2013 at 8:00 am
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Eating Well On a Budget: Part 8 – Staples & Spices

Through our 8-part Eating Well On a Budget Series, we’ve compiled and explained information the Environmental Working Group released to help you affordably eat a balanced healthy diet. Their list of recommended foods fall into 7 helpful categories:  fruits, vegetables, grains, protein, dairy, cooking fats & oils, and staples & spices. The trick is to know which foods per category give you the most “bang for your buck.” Buying more of these recommended foods will help you save money in the long run.

Perhaps some of the most helpful information provided is the budget breakdown. This helps shoppers understand dollar for dollar what their money should go towards when making decisions at the grocery store. Food experts and nutritionists suggest that for every $25 spent on groceries:

  • $6 should go towards vegetables
  • $5 should go towards fruits
  • $4 should go towards grains
  • $4-5 should go towards protein and meat
  • $4 should go towards dairy products
  • $1-2 should go towards cooking oils, fats, and other items

You might find it helpful to print out this budget breakdown along with a list of the foods the EWG recommends to help you save money. Compile the lists, print them out, and stick them on your fridge, so you know where they are when you make your shopping list. You can also have them laminated so you can take the lists to the store with you. If you’d like to take it a step further, send a small donation to the Environmental Working Group and they’ll send you a nice printed out copy of all of their foods.

In addition to following this handy guide, you can save even more money using traditional money saving methods like couponing, buying produce seasonally, and buying in bulk. When shopping for your fruits and vegetables, consider shopping at a farmer’s market for produce that’s not only more affordable, but super fresh!

If there’s a week where you don’t need to buy any grains, for example, take the budget you set aside for it and splurge on some organic produce or meat. You can also set that amount aside and let it add up in your rainy day fund!

Here at, we understand how important it is for you to provide healthy meals for your family. We’ll keep an eye out for handy information and create more helpful serials like the Eating Well On a Budget series to keep you and your pocket book feeling good!

Need to start back at the beginning: Eating Well On a Budget: Part 1 – Introduction

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