Good nutrition is key

A diet with lots of vegetables, fruits and lean proteins is important for good health, especially if you have diabetes. Healthy eating is key to keeping blood sugar levels within your target range. But the cost of nutritious foods can add up quickly.

With a little know-how and planning, you can eat on a budget without sacrificing good nutrition. Try these six tips and you might be surprised how much you can stretch your grocery budget.

1. Plan your recipes

Plan your weekly menu to make balanced meals that help maintain your blood sugar levels.

Change recipes to suit your needs.

For example, you love pasta dishes, but your diabetes meal plan has you following a low-carb diet. Look for recipes that use veggie noodles instead of traditional noodles. You will eat more vegetables, while your blood sugar will not rise.

Use recipes with common ingredients.

Using different herbs and spices can turn the same ingredients into meals with different flavors. You can cook a whole chicken and use it for several different dishes. Roast chicken and vegetables one night and chicken fajitas another.

Find ways to stretch a recipe.

Search online for recipes for soups and stews that are budget-friendly and easy to stretch. For example, make a big batch of vegetable soup or white bean chili that can last all week, or freeze leftovers for later. You will also spend less time in the kitchen than if you cook a different meal every night.

2. Shop with a list

A shopping list makes shopping easier and faster, helping you reduce impulse purchases and only bring home the items you need. It also helps you avoid extra trips to the grocery store to buy forgotten items.

If your grocery list includes nuts, beans or grains, consider buying in bulk to save money and keep your pantry well stocked for future meal planning.

3. Buy frozen or canned

Frozen and canned options can be healthy alternatives to fresh produce. What’s more, they cost less and last longer. Many frozen vegetables and fruits have resealable packaging that allows you to use what you need and store the rest. This way you can enjoy your favorites even when they are not in season.

Look for canned options that come in water, not syrup. Be sure to read the label for any added sugar or salt. You want to avoid them.

Skip frozen foods with added butter or cream sauce. Choose options without sauce, or look for packaging that says “lightly sauced” to avoid added sugar, salt, and empty calories.

4. Cut costs with coupons

With over a billion coupons available each year, you’re likely to find some you can use. If you can’t find a coupon for these blueberries on your list, but do find one for strawberries, consider swapping to save money. Even low-value cent-off coupons can really add up. Just by using five 50-cent coupons a week, you can end up saving over $100 each year.

5. Buy store brands

By buying generic or store brand items, you can save 20% to 30% on your grocery bill. Items like canned tomatoes, milk, olive oil, and frozen fruits and vegetables are usually available in a less expensive store-brand version. Learn which store brands your grocery store carries to lower your total at the cash register.

6. Grow a garden

Growing your own fruits and vegetables can be a great way to save money and have fresh produce close at hand. This is especially true if you are planting seeds which are cheap. Even if you don’t have a yard to grow a garden, many fruits, vegetables and herbs can grow in pots on patios or balconies.