Nutritious eating doesn’t have to mean expensive ingredients or complicated foods. With some simple strategies, it’s easy to nourish your body with healthy, delicious meals. Here are ten ways to make it work—practices many of us at Midwest Food Bank use at home:
1. Plan Your Meals with Nutrition in Mind
Start with what you have, then build meals that include a balance of protein, fiber, and healthy fats. A quick plan can help you avoid last-minute decisions that lead to less nutritious choices.
2. Shop the Perimeter First
Grocery stores are often designed with whole, fresh foods—like fruits, vegetables, dairy, and proteins—around the outer edges. Spend more time here and less in the processed food aisles.
3. Choose Frozen and Canned Produce Wisely
When fresh produce isn’t available or affordable, frozen and canned options are excellent alternatives. Look for vegetables without added salt and fruits packed in water or 100% juice.
4. Use Whole Grains as Your Base
Brown rice, oats, whole grain pasta, and quinoa are nutritious, budget-friendly staples. They’re also more filling than refined grains, helping meals go further.
5. Include a Plant-Based Protein Every Day
Beans, lentils, tofu, and eggs offer powerful nutrition at a lower cost than meat. They’re shelf-stable, versatile, and easy to add to soups, salads, or stir-fries.
6. Cook Simple Meals at Home
Home-cooked meals don’t have to be fancy to be nutritious. A bowl of rice and beans with vegetables is just as satisfying—and more affordable—than a takeout meal.
7. Prep Fruits and Vegetables Right Away
Wash, chop, and store fresh produce as soon as you get home. When healthy snacks are ready to grab, you’re more likely to eat them before they go to waste.
8. Add Color to Every Plate
Aim to include different colors on your plate—carrots, spinach, berries, and sweet potatoes. More color often means more nutrients and a more satisfying meal.
9. Read the Labels, Even on “Healthy” Foods
Some foods marketed as healthy are high in sugar, sodium, or additives. Reading labels helps you make more informed choices and get the most nutrition per bite.
10. Use What You Have Creatively
Leftover vegetables? Add them to eggs. Extra beans? Toss them into soup or pasta. Using nutritious ingredients in different ways helps reduce waste and saves money.
These are everyday habits that support better health, no matter your budget. At Midwest Food Bank, we believe nutritious food should be available to everyone. That’s why we’re actively working to increase the amount of healthier food options in the products we distribute.
