Eating Right on a Budget

Facts About Fainting
February 28, 2018
Reader’s Digest: Vertigo Interview
March 6, 2018

Sometimes we can struggle with eating right on a tight budget. We all know good nutrition is the foundation for a healthy lifestyle, but sometimes we get ‘sticker’ shock at the supermarket shopping for fresh produce, when processed foods seems so much less expensive.

The Colony ER Hospital’s Director of Food and Clinical Nutrition Services, Krista Ryan, has some tips and advice for navigating through food choices when you’re on a budget. “Eating right doesn’t always have to be expensive. It just takes a little organization and planning,” she says.

Follow these tips the next time your grocery shopping:

  • Plan ahead – decide what you are going to eat for the week and review the recipes needed. Check to see what foods and ingredients you already have and then make a list for what you need to buy.
  • Decide how much to make – doubling a recipe saves time later as leftovers make for easy meals. Buying foods in bulk is also cheaper.
  • Compare prices – check local newspapers and online for coupons and savings to decide where is most cost effective to shop. While in the store, compare brands by looking at the cost per unit and go with the cheapest.
  • Try canned foods – sometimes canned or frozen foods can be less expensive. Choose items with no added sugars or sodium.
  • Portion control – in order to maximize meals and your budget, watch the amount of food you consume by using smaller plates and focus on eating fruits and vegetables.
  • Make your own snacks – buying snacks in bulk and packaging them yourself is much more cost effective than buying pre-portioned items. Things like trail mix, yogurt, cottage cheese and fresh fruit are healthy go-to snacks that don’t have to break the bank.

“Definitely try and avoid the trap of buying pre-packaged items, when possible. ‘Snack size’ items are a great marketing ploy but actually you spend more money because of the packaging. Try the bulk items at the grocery store and put your own portions in snack-sized baggies. Spending a little bit of time preparing for the week can help you save money and calories,” says Krista. “Happy shopping!”


The blog is written by Lisa Dawson, the Director of Marketing at The Colony ER Hospital.

Nutex Health, Inc supports you and your family’s health. You can depend on The Colony Emergency Room Hospital or any one of our concierge-level, freestanding emergency facilities to deliver the emergency care you deserve, 24 hours a day, 365 days a year.