Q: High gas and food prices are really taking a toll on our household, but how can I eat healthfully without breaking the bank? — Linda Alders, Houston, TX

A: This year has been tough on everyone’s wallets—a tank of gas now costs what a nice meal used to. Fuel and food prices have skyrocketed, and we’re forced to adjust our spending habits accordingly. It doesn’t help that eating healthy foods can cost more than eating fast food. A recent study published in the Journal of the American Diabetic Association found that the average cost of eating 1,000 calories of fast food is $1.76, while the average cost of eating 1,000 calories of fresh produce is $18.16.

But don’t despair: There are lots of ways you can save money on healthy food.


Growing your own vegetables, fruits and herbs can be a delicious, healthful and fun way to save money. Now, I know it’s not practical or possible for everyone to tend a large garden. I myself am a pretty dismal gardener. But even I have managed to keep a few pots of fresh herbs like basil, thyme, parsley and oregano flourishing. And it saves me money. Plus, container or backyard gardening is a great activity to do with children. Kids are more likely to want to eat something if they had a hand in growing it.

There are some quick and easy things you can make from scratch that are considerably cheaper than their packaged counterparts.

Take microwave popcorn. You can make your own by putting ¼ to ½ cup of popcorn kernels in a plain brown paper lunch bag and folding the top a couple of times. Microwave it on your microwave’s popcorn setting and—voila!—fresh popcorn.


If I know I only have time to go food shopping once during the week, I try to buy vegetables that have a longer shelf life. Frozen vegetables are really handy. I keep my freezer stocked with frozen shelled edamame (which are great in salads and soups and as a snack), broccoli florets, green beans and chopped spinach.


“Batch cooking” is a great way to eat healthfully and save time and money on healthy food. For example, if you make a big batch of turkey chili or vegetable stew, it can be dinner one night and then lunch the next day.


Depending on where you live and the time of the year, look for locally produced fruits, vegetables, meats, eggs, milk and cheese. If you’re purchasing directly from a farmer, the prices are sometimes better than at the supermarket, where the food is often shipped several thousands of miles before it reaches you. Eating what’s in season can also save you money. A pint of blueberries costs a lot more in the dead of winter than it does during the summer growing season.