Being a student isn’t cheap. It requires that you balance what you are going to spend money on. Sometimes you need to do this on a daily basis and this requires compromises. For many students one of these compromises is nutrition, but it doesn’t have to be.
Eating and shopping on a budget can be stressful – especially if you aren’t getting the balance of the 5 food groups that we talked about in the earlier posts in the blog – but it doesn’t have to be. This can be a fun process, but requires a few skills and an eye for a bargain.
One thing students should look at before deciding on which store is whether the store has specials. Most major grocery chains post their flyers with specials online. Some chains offer a student discount – but be wary this may be at a chain that has a higher ‘markup’ (i.e. higher overall prices). One store in the general area of the university I attend has a 10% discount on Tuesdays for students.
Most students can't get specials from every store on a weekly basis (due to limited transportation and time) – You need to choose the store that fits your budget depending on the things that you need. So don’t go to one store just because two items are on sale if everything else you are going to buy cost more than another store. Be smart! (If you have a roommate going to another store ask them to pick up one of the specials there for you if you are not going there)
Some other tricks even before you get to the store: eat before you get to a grocery store; you’ll have fewer impulse buys – and make a list before you get there. Try as much as you can to stick to a list – it will prevent forgetting to buy things you need.
Sometimes living on a budget means changing the way you eat but this doesn’t take away your options of having balanced meals.. There are ways to eat from each of the 5 food groups on a budget.
Here are some tips for cheap ways to eat from each of the food groups:
Grains
Brown rice, multigrain/wheat pasta, wheat bread/pita are all frugal sources of grains. Grains are usually items that aren’t hard for students to get on a budget
Fruits and Vegetables
Getting fruits and veggies on a budget requires a little ingenuity. Try to aim for fresh fruits and veggies that are in season – they will be cheaper. Look around the produce section (or ask staff) they usually have fruits that are less aesthetically appealing (bruised or off color) that still taste great but are sold at a massive discount. You might have to forgo fresh produce and opt for frozen or canned veggies and fruits. These have the same nutritional value as fresh produce, but might require some inventive recipes to make them a bit more palatable. Frozen fruits are great in smoothies but you will need a blender. In particular canned vegetables are excellent sources of fiber and vitamins.
Dairy tends to fluctuate a lot. Cheese is one item you should definitely wait for a sale on. Yogurt is on sale frequently and often comes in prepackaged serving sizes – but buying larger quantities results in a much lower price. Milk often stays at the same price throughout the year and is economical for most students.
Protein
This is the one food group that is the most expensive for most students to fit in their budget. But don’t give up! You might need to be a bit adventurous in trying some new options but you can meet your protein requirements within your budget. Dried peas, beans, and lentils can be used in soups and stews by just adding water and boiling. These can be an excellent source of protein for a fraction of the price of fresh meat.
Canned tuna gets a bad rap but is a source of huge amounts of protein. Its easy to add to many recipes and fits on a sandwich with ease. Milk was mentioned earlier but is also a low cost source of protein. Eggs are another very cheap source of protein – and most grocery stores put eggs on sale frequently. Tofu is cheap but most people complain it is a bit bland; flavoring this with some sauces or marinades can help make it more palatable and it goes well in stir fry with frozen and seasonal veggies.
Chicken breast is a favorite of students because of its high protein content and easy to cook features. It frequently goes on sale and is easily frozen – so stock up when it goes on sale!! Choose to buy ‘bone in’ and ‘skin on’ chicken to save money and then de-bone and skin it yourself. Here’s a video to help you out: https://www.youtube.com/watch?v=r4r23trlLoY
Whey protein is a little controversial because of its processing but can also supplement a diet low in protein. Whey will also usually require a trip to a nutrition store – but I would recommend ordering whey online since it is much cheaper, even after shipping. Whey is also very easy to use – most of it just requires mixing with water. It can also be added to baked recipes for a protein kick.
Other tips!
Here are some tips that don’t fit in the food groups but help making you stay in budget on groceries:
-cut up fruits and veggies to use as snacks at the beginning of your week. Store in airtight containers to prevent them from spoiling or changing color. Having pre-packaged snacks go a long way towards keeping you from eating out of vending machines on campus when you are getting hungry in mid-morning or afternoon
-There is an emphasis in many diets to avoid foods high in carbohydrates – but some of these foods like pasta and bread are very calorically dense and keep you feeling full longer. They can also help with meeting your need for fibre.
Try to cook your own meals rather than opting for fast food or processed food. Cooking is cheaper and helps you avoid some preservatives and sodium that make you feel fatigued after eating them. Cook large quantities and store them for meals later in the week – or choose meals like soups and stews that freeze well. If you do need to buy processed items then look for them on sale and buy in large quantities when they are – these items are usually sold at a markup which means they are also frequently on sale in order to drive customers into the store.
If you have roommates buy items in larger quantities to get a discount (like in a ‘club pack’) and then split those items once you get home.
If you have any questions, please don't hesitate to e-mail us at mphteamone@gmail.com.
References
Stronglifts. (July 12,2008). 20 Simple Ways to Eat Healthy on a Budget [Blog post] Retrieved from:
http://stronglifts.com/20-simple-ways-to-eat-healthy-on-a-budget/
EatRight Ontario. (2015) Healthy Eating on a Budget. Retrieved from:
http://www.eatrightontario.ca/en/Budget.aspx
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