Let’s start with the bottom line. The cost of nutritious foods is climbing much faster than the cost of easily accessible, “energy-dense” foods like candy, pastries and baked goods. What food researchers call nutritious, “less-energy-dense-foods” like high-quality whole grains, vegetables and fruits are harder to afford for frugal families.

The difference between the two types of foods boils down to calories (energy dense) vs. nutrients (nutrient dense) and many of the low calorie foods are very high in nutrient density. For example, if you were to eat a 2000 calorie diet in a day, it will cost you $3.52 in high calorie (energy dense) foods vs. $36.22 to get the calories in an nutrient-dense way. It makes sense if you think about it. A box of macaroni and cheese is MUCH cheaper than salmon and veggies but the mac and cheese provides a heck of a lot more calories and less nutrition.

So how do you eat healthy on a budget? The Tufts University Health and Nutrition Letter has some insightful suggestions about what you can do to stretch your budget and still eat high-nutrient foods. Here are a few of their tips:

1. Choose seasonal vegetable and fruits.

2. Peruse the grocery store ads and take advantage of store specials on fresh chicken, meat and fish.

3. Take advantage and stock up on sales of non-perishable items like beans and whole grains.

4. Buy nutrient-dense foods in large packages and repackage them for storage and/or freezing.

5. When you buy expensive perishables, have a recipe in mind and buy only the amount you need for the recipe.

Here’s to healthy and frugal eating!

Darcy Ratner and Julie Arnheim
Founders, Rubbingnickels.com

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