Tips for Firefighters for Healthy Eating on a Budget

Since 2014, I’ve worked to show people of all socioeconomic backgrounds how to eat healthily on their own terms. Although some people have a budget and others don’t, I still suggest learning how to budget, even if all that it means is getting to spend the extra money on something else. Given the rapidly increasing cost of groceries over the past year, plus the concept that most firefighters believe that eating healthily is too expensive, this column explores simple ways that you can approach eating healthily on a budget (from budget-savvy tips and tricks to planning a budget for groceries).

Plan a budget

The first step to shopping on a budget is having a number in mind for a spending limit. If you aren’t sure where to start but you know that you want to reel in the spending, one idea is to review your grocery expenses from the past month and try to cut your budget down by $5–$20 each week, savings that can add up quickly. I find that visualizing the change or thinking about what I can spend the saved money on becomes a large motivator.

Identify wants and needs

Next, identify the nonnegotiables and the flexible items that are on your grocery list. Once you decide what your nonnegotiable items are, use the rest of your grocery budget by shopping sales.

Budget-friendly tips

Be flexible and shop the sales. Purchasing sale items and planning meals around them is one of the easiest ways to cut your budget without strictly paying attention to numbers.

Grab a rain check at participating supermarkets. If your favorite items on sale are cleared off the shelf, request a rain check. This typically allows you to purchase the item at the sale cost within 30 days.

Eat seasonally. Fruits and vegetables that are in season are less expensive and tend to taste better.

Purchase frozen produce, too. Frozen fruits and vegetables are dense in nutrients and inexpensive.

Create a list of low-cost staples. These items are important for turning to consistently for meal prep.

Download grocery store apps. By doing this, you’ll be alerted to extra savings, coupons and circulars.

Buy in bulk for savings. This is ideal for items that you consume often and regularly. Buy options that can be preserved or frozen in bulk.

Don’t grocery shop when you’re hungry.

Plan your meals. This can help you to lower your budget, eat healthful meals, decrease food waste and save time.

Repurpose food. If you’re one to get sick of leftovers, my suggestion is to make larger batches of basics (e.g., protein, grain, starch and vegetable) that can be seasoned differently or repurposed into another dish with additional ingredients. For example, a whole rotisserie chicken can be incorporated into multiple meals throughout the week.

Create a gameplan

Preparation is the key to success for both your budget and eating a healthful diet. Whether it’s creating a plan for what meals you can make at home for the week or discussing meal ideas with the crew before shopping, having a plan creates structure and organization instead of a free-for-all situation. When you have a plan, you can set yourself up for success from budget and eating standpoints.

Evaluating your budget

As with any health and wellness change that has long-lasting positive effects, consistency and sustainability are key. Creating a grocery budget might take more effort at first, but with time and experience, it can get easier. Small goals add up, and evaluating your budget goals and progress might also show you how your food budget ebbs and flows.