Eating healthy doesn't have to mean expensive superfoods or complicated meal prep. Access to healthy food is often shaped by things like income, location, and time. Rooted In Wellness, we believe nutritious food should be accessible to everyone—regardless of budget.

If you’ve already heard the basics like “clip coupons” or “buy in bulk,” this post is for you. These strategies are based on research, grounded in real-life experience, and designed to help you nourish your body without stressing your wallet.

1. Cook Around Unit Pricing, Not Just Sale Pricing

Many of us chase weekly sales—but the unit price (price per ounce or pound) is the real deal-breaker for smart shopping.

🧠 Why it works: Research shows that shoppers who compare unit prices consistently get better value for their money while still choosing nutritious options.

📌 Try this: Next time you're shopping, look at the tiny label under the price tag. It tells you how much you’re really paying per ounce. Bigger packages aren’t always cheaper!

2. Try “Batch Ingredient Cooking” Instead of Full Meal Prepping

If meal prepping feels overwhelming, try prepping ingredients instead of full meals. Roast a tray of vegetables, cook a pot of grains, hard-boil some eggs, or prep a lean protein.

🧠 Why it works: Studies published in International Journal of Behavioral Nutrition and Physical Activity found that flexible, modular meal planning helps people stick to healthy eating goals more consistently.

📌 Try this: Cook once, eat multiple ways! Use one batch of rice with a salad, a stir fry, or stuffed into a wrap.

3. Shop at Non-Traditional Stores (When It Makes Sense)

Don’t underestimate stores like dollar stores, international markets, or discount grocery outlets. Many offer nutritious pantry staples at lower prices—sometimes with better freshness and quality.

🧠 Why it works: A study performed by the University of Nevada found that non-traditional stores are a vital food source in under-resourced communities, offering access to key nutrients at lower costs.

📌 Try this: Look for canned beans, brown rice, frozen vegetables, and spices at these stores. They're budget-friendly and shelf-stable.

4. Use SNAP or Pantry Produce Without Shame

If you're eligible for SNAP (CalFresh in California) or can access local pantry programs—use them! These services exist to support your health, not just provide emergency calories.

🧠 Why it works: Studies show that food assistance programs improve overall diet quality and reduce chronic disease risk—especially when fresh produce is involved.

📌 Try this: Check if your local pantry offers “choose your own” models where you can pick fresh produce, whole grains, and lean proteins.

5. Focus on “Nutrition Per Dollar”—Not Just Calories

Instead of asking “how do I get full?” try asking “how do I get the most nutrients for my dollar?” That shift can make all the difference in long-term wellness.

🧠 Why it works: A 2023 study ranked foods like lentils, oats, carrots, canned salmon, and eggs among the highest in nutrient density per dollar.

📌 Try this: Build your meals around these MVP ingredients:

• Dry beans & lentils

• Canned tuna or salmon

• Frozen spinach or broccoli

• Whole oats

• Eggs