NYC Gastroenterologist & Gut Health Expert

How to be Healthy on a Budget


I didn’t always try to eat healthy. But, when I changed my eating habits, my shopping habits had to change while still paying off student loans. Here are some tips to prevent you from spending your ‘whole paycheck’ while shopping healthy.

Buy fruits and veggies when they are in season

If not, you are going to pay a premium for having strawberries flown in from far, far away. Food that hasn’t traveled a distance also tastes better. But, if you are having a craving for off-season produce, then…

Frozen fruits and veggies are A-ok

Frozen produce is picked at its peak ripeness and immediately frozen.  Also, frozen produce is usually already washed and cut. Winning!

Download your supermarket app for coupons

Yes, even Whole Foods has some savings. I peruse the available coupons before I do my shopping.

Subscribe to Environmental Working Group (EWG) Dirty Dozen/Clean 15 when buying organic

It’s so expensive to buy everything organic, so stick to EWG’s list.

Buy inexpensive sources of protein

Wouldn’t we all love a freezer full of grass-fed organic meats? Well, maybe not our vegetarians/vegan friends… Canned wild-caught salmon, mackerel and sardines are some options for the carnivores. Beans, lentils, and chickpeas are some picks for the vegetarians.

Avoid the middle isles

Packaged/processed foods are housed in the middle isles and do not provide adequate nutrients. Replace candy bars with healthier counterparts from the outer aisles.

Buy in bulk at discount stores

For those who have the space, this can significantly help out with costs.

Eating healthy on a budget shouldn’t be so hard. Hope this helps ease you in!

Sam Nazareth