How to Eat Healthy on a Budget

New York City is famous for its food, with restaurants, markets, and delis offering everything from local classics to foreign delicacies. Despite these diverse options, roughly 1.4 million New Yorkers don’t have enough to eat and worry about where their next meal will come from—a problem known as food insecurity.

Ileana Vargas, MD, a pediatric endocrinologist at Columbia’s Naomi Berrie Diabetes Center, and Kaylee Seekon, RD, a pediatric diabetes educator at the Berrie Center, discuss the basics of food insecurity, tips for eating healthy on a budget, and resources for accessing nutritious food.

What is food insecurity?

Food insecurity tends to be more common in lower-income areas where people are already struggling to make ends meet. In these neighborhoods, healthy food options are also generally more expensive and harder to come across, making it even more difficult to access nutritious foods.

“Here in Washington Heights, you see fast food on every corner. That’s what’s available and what our patients and children can afford—when they can afford to eat,” says Dr. Vargas. “A lot of times we blame communities for their food insecurity and the foods they do consume, but they don’t always have other options.”

How can food insecurity impact health?

Food insecurity can lead to a wide range of health problems, such as nutrient deficiencies, diabetes, depression, sleep issues, and more. These problems are particularly common in mothers, who tend to eat smaller portions or skip meals to ensure their children have enough food.

Children are especially vulnerable to the cognitive and behavioral impacts of food insecurity, including increased risk of substance abuse, aggression, anxiety, and difficulty concentrating, which have been shown to affect school performance.

But identifying food insecurity can be challenging. “Food is a very sensitive topic, and patients usually aren’t comfortable discussing food insecurity due to feelings of shame and stigmatization,” says Seekon. “If you’re food insecure, it’s important to talk to your provider to address any health issues it’s causing.”

How to eat healthy for less

Eating healthy can seem overwhelming, but you don’t have to overhaul your whole diet—or your budget. “It’s easier to focus on what you can eat, rather than what you shouldn’t,” says Seekon.

Here’s what Dr. Vargas and Seekon suggest for eating healthier on a budget:

• Don’t go to the grocery store hungry. Plan out your meals and bring a list of the ingredients you need to reduce the urge to satisfy immediate cravings.
• Learn to cook homemade versions of your favorite fast foods, such as macaroni and cheese, which can be made in bulk and are more nutritious.
• Buy in-season fruits and vegetables, which are generally more affordable than out-of-season produce.
• Stock up on frozen vegetables and add them to your regular meals, such as adding broccoli to pasta or beans to rice.
• Drink less sugar by swapping soda and juice for sparkling water or tea.
• For dessert, try fruit dipped in dark chocolate instead of processed cookies and candies.

“You don’t need to make big sacrifices or change your whole lifestyle to eat healthier than you were yesterday,” says Dr. Vargas. “Some changes may take some getting used to, but even the small ones can make a big difference in your health and well-being.”

Ileana Vargas, MD, MS, is an associate professor of pediatrics at Columbia.

Kaylee Seekon, MS, RD, is a pediatric diabetes educator at the Naomi Berrie Diabetes Center.