It’s January again. Instead of making a big deal about resolutions, think about a few ways you can nudge your way towards healthier without it being overwhelming for yourself or your budget.

We’ve all been there – the new year comes & we’re headed out to the store to spend big bucks on everything healthy we can lay our hands on. We drop a bundle, and then we lose our “oomph.”

Sometimes the most powerful changes are small ones we can implement bit by bit without too much pain! Here are a few suggestions to help you (and me!) on your way to being healthier that will actually improve your bottom line.

1.) nix the junk food:

popcorn in a paper bag, from Serious Eats

Did you know a 9-ounce package of Lay’s Potato chips for $3.83 is actually $6.80 a pound? It’s a given that most of us want a snack now and then. So instead, snack on popcorn (freshly popped, not the microwave bag).

Make Freshly Popped Popcorn. That article of mine might be the most definitive one on the internet. Basically, add oil to a pan, add three kernels. When those kernels pop, add popcorn to cover the bottom. Cover and shake the pan.

Other alternatives: Make it fun with a Whirley Pop or do your own microwave bags – like this recipe from Serious Eats! 

2.) drink water:

photo from the Portland Water Bureau

It’s by far the healthiest (and the cheapest) drink around. Get yourself a nice water bottle if you don’t have any sitting around. Use a water filter if you want. On your faucet or a pitcher.

If you need to (this is me!) start with a glass a day, increase as you go, replacing unhealthy (and expensive) alternatives.

3.) shop the weekly sales:

from my private brand

Sit with the flyer, plan your meals around the sales. Yes, it’s planning, it’s going to take some time, but less time than you’d spend going out to eat or making multiple trips to the store. You’ll save money in the long run and eat healthier.

4.) make a list:

Make a list when you go to the store and stick to it! Avoid impulse buys and don’t shop when you’re hungry. There’s a reason this is standard advice.

5.) plan meatless or vegetarian meals:

vibrant vegetarian casserole

If you can work it into your meal plan, consider meatless meals. Our standard animal proteins in the US are generally more expensive than grains, beans, and vegetables.

Start once a week, see how it goes. Focus on healthier meals with a lot of varied vegetables like this Vibrant Vegetarian Casserole.

6.) buy in season, consider frozen & canned vegetables:

Seasonal Produce Guide from USDA

Buy in-season vegetables and fruits – if you don’t know what they are, let price be your guide. Check out frozen or canned options, which may or may not be cheaper. If there’s a great price for a fresh item, blanching and freezing it.

7. shop the outer aisles:

Grocery Store Layout from Real Simple

The outer aisles are generally where you’ll find the vegetable aisle, bakery (which may be less expensive than the packaged bread aisle), dairy, and proteins.

Avoid center aisles unless you know what you want, and you’ll be less tempted by packaged items. Read the Secret to Grocery Store Layout from Real Simple.

8.) consider alternative proteins instead of beef, pork & chicken:

If you are into a higher protein meat-based diet, consider larger, less expensive (and often tougher cuts) and braise, slow cook, or pressure cook them into succulent meals.

9.) use meat as a condiment:

Thai Yellow Curry Chicken

Think meals full of vegetables and lighter on the meats. Stir-fries, ramen bowls, simple curries, like this Thai Chicken Curry with Vegetables.

Items that may cost less are eggs, nuts, nut butters, grains, beans & legumes, cottage cheese, canned salmon or tuna (look for Alaskan Wild canned Salmon for a clean option), frozen fish.

10.) check alternative stores:

Aldi or Lidle, if you have one, is a great place to pick up items at a discount, and the local dollar store may have bargains galore.

Keep an open mind as you check them out. I stocked up on canned greens from a Dollar General just so I’d have a grab-and-go option when fresh ones are out of season. Not my first choice, but a healthy one.

11.) embrace and plan for leftovers:

California Steak Salad

Using leftovers is an ideal way to get a jump up on a lunch for the next day, a meal or portion of it later in the week, or to stock your fridge or freezer with easy-to-grab meals. Cook more than you need just for that purpose.

12.) drop the booze:

photo from Nola

So a little partying can be fun, but booze is expensive & high calorie with little to no redeemable food value. Consider setting it aside and sinking those dollars into more nutrient-dense foods.

13.) indulge:

photo from dupont

It’s easy to go awry if you’re feeling deprived. Indulge yourself with a high-quality treat or special dinner at home or out. One planned treat a week feels more indulgent with a lot less guilt than going off your “plan” is going to generate. Maybe your treat will even be a beer or a glass of wine.

And here’s wishing you a happy & healthy New Year!!