Dr. Nicole Avena Shares Five Budget-Friendly Tips to Achieve a Balanced & Nutritious Diet during National Nutrition Month

Nutrition Expert Discusses How to Attain Nutritious Food on a Tight Budget in Response to Changing Eating and Grocery Shopping Behaviors Among US Consumers

NEW YORK--(BUSINESS WIRE)--According to McKinsey, nearly half of US consumers reported cutting back on their spending in 2020, and are looking for economical ways to prepare nutritious meals for the family. National Nutrition Month is the perfect time to reevaluate one’s eating habits, especially as more people are eating at home and are spending more time with their family. Nicole Avena, Ph.D., nutrition expert and author of “What to Eat When You Want to Get Pregnant” provides recommendations on ways to obtain essential nutrients and offer budget-friendly tips to curate a balanced, nutritious diet to suit a variety of tastes.

“A lot of people are ensuring they are stocked up with foods that are shelf stable. Although buying shelf-stable products like boxed pasta and canned foods can be affordable and efficient to make, it might not always provide the essential nutrients,” says Dr. Nicole Avena. “Developing a healthy eating pattern is not a one-size-fits all endeavor and it does not have to be hard on your wallets, but it does need some planning and creativity.”

Dr. Avena provides the following budget-friendly tips to obtain essential nutrients:

1. Buy legumes in bulk. Legumes are a healthy, nutritious, and affordable option to make lower-calorie meals satiating for longer. Legumes are high in protein and a good source of fiber, iron, and potassium. Studies have shown that a high intake of legumes is linked to significantly lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes. For an easier transition to incorporate more legumes within your budget, expand variety in meals by buying ingredients like lentils, dried beans, chickpeas, and seeds in bulk.
2. Cook more, eat out less. Ordering takeout comes with steep price markups, delivery fees, and tips whereas buying pre-packaged foods like frozen dinners and packaged pasta can add up when you calculate the cost per serving. Home cooked meals can be prepared healthier and inexpensively. Source a few simple and healthy recipes your family enjoys and save takeout for special occasions.
3. Shop for foods that are in season. During trips to the grocery store, look for vegetables and produce that are usually at their peak as you can get a large amount for much less than when they are out of season, which means the produce is cheaper and tastes better. Most produce can be kept in the freezer for months at a time so you can stretch your dollars and stockpile.
4. Look into tasty alternatives. Consuming adequate levels of essential vitamins and nutrients daily is a great way to proactively support unique health needs. If there seems to be an inability to meet daily nutrient requirements or there is a confirmed deficiency, a supplement like vitafusion MultiVites gummy vitamins can be an easy alternative to get a fusion of vitamin A, C, D, E, Biotin, B12, and B6 that you might be missing from diet alone. L’il Critters also makes a great and affordable daily multivitamin for kids.
5. Expand your palate beyond salads. Eating similar meals day in and day out can be an effective strategy for maintaining long-term weight loss, except this type of diet may have nutritional gaps. Many associates a healthy diet with endless salads, but there are a variety of cuisines that are budget-friendly, flavorful, and nutritious. Mediterranean cuisine has high rates of monounsaturated fats (taken from olive oil and nuts), and Japanese cuisine tends to be rich in fish and fresh vegetables, making it a great option as well.

Nicole Avena, Ph.D., is a research neuroscientist and a pioneer in the field of food and nutrition. Her 'wellness series' is for those wanting to improve eating behaviors & nutrition.