The dollar is no longer what it used to be, this is particularly true at the grocery store.
We have seen significant increases in global food prices in recent years. In 2023, U.S. household food spending increased by 6.9%, compared to a 12.7% increase in spending in 2022.
But just because prices in the store aisles are high doesn’t mean you should stop putting healthy choices in your cart. For example, by buying in bulk or purchasing seasonal produce, you can save a penny (or a dollar) without sacrificing your health and well-being.
As a dietitian at MyFitnessPal, I want to make sure that people, whatever their budget, can eat a healthy, balanced diet. So, for members who want to continue eating healthily while reducing their grocery bills, here are 10 tips for keeping grocery store costs low.
PLAN IN ADVANCE
In the United States, it is estimated that 30 to 40 percent of the food supply is wasted. Given that in 2023 the average household spends around $9,985 per year on food, that means between $2,995 and $3,994 could go straight into the trash.
When you go to the grocery store, have a plan. If you shop weekly, know what meals and snacks you will eat for the coming week as well as the ingredients you will need to prepare them.
Don’t stray! Fruits, vegetables, proteins and whole grains are essential, so make sure to put them at the top of your grocery list every time you go. Once you’ve got the must-haves, fill out the rest of your list with nice-to-have items or pantry staples that you know you’ll use before they expire.
MEAL PREP IS A MUST
By batching your meals for the week, you’ll ensure that food doesn’t sit in the fridge or pantry unprepared (and then thrown out). Food not wasted = money not wasted.
For smoothies, place the ingredients in a freezer-safe container so they’re ready to blend (looking at you, bananas and berries). Sandwiches, wraps and burritos can be frozen and defrosted for easy consumption. And cooking a whole grain at the beginning of the week and adding it to your salads, soups or grain bowls is cost-effective and saves you time.
DON’T HOLD ON TO COUPONS AND REWARD PROGRAMS
Grocery stores love having you as a customer. So much so that they keep you coming back through rewards programs and memberships that offer discounts and savings on items you already buy. Make sure you’re registered for these!
And here’s an old but good tip: check your grocery store’s weekly ad for weekly discounts. Seasonal produce and holiday-themed foods (like foods to grill during the Fourth of July holiday) are often on sale to ensure excess inventory is purchased.
Want to keep things digital? There are many apps that can help you earn money and save money at the grocery store.
GO GENERIC
Store brands often have similar ingredients and nutritional value to their branded counterparts. Perhaps most importantly, they save you money at checkout.
Try substituting branded sauces, beans, pastas, and oils. You may not notice the difference!
DON’T STRESS ABOUT ORGANIC
When budgeting is one of your priorities, focus on your diet more holistically. Are you eating enough fruits, vegetables and protein every day? Answering this question with a resounding “yes,” even if it involves conventionally grown produce and meats, is better for you than going without.
No matter what type of product you choose, conventional or organic, be sure to wash and scrub it under running water before enjoying to remove dirt and reduce bacteria.
LOOK TOWARD THE FREEZER Aisle FOR LOWER PRICES
Frozen fruits and vegetables can save money and help reduce food waste, especially for out-of-season produce (particularly useful during the winter months).
Since they are picked and frozen when fully ripe, frozen produce has the same nutritional value as its fresh counterparts. Plus, it won’t end up forgotten and rotten.
And while I can’t say what it is, something about frozen fruit is just different in a smoothie, yogurt, or cobbler.
TURN TO TUNA FOR ESSENTIAL OMEGA-3s
The benefits of omega-3s are significant: getting enough fatty acids supports your cardiovascular health and can lower blood pressure and your risk of developing dementia.
The most direct and effective way to get omega-3 is from fish, and canned tuna is an economical way to introduce this essential fatty acid into your diet. And it has a long shelf life, too, meaning that on days when meal prep goes out the window, canned tuna can be used in a pinch.
Here’s a quick guide on how to navigate the many canned tuna options at the store.
CHOOSE COST-EFFECTIVE PROTEINS
Meat, poultry and fish are sources of animal protein that you can choose to incorporate into your diet. Consider planning your meals around sales of animal protein sources or buying in bulk and freezing to stay within your budget.
If you want to add more plant-based protein sources to your meals while keeping your budget in mind, try adding bean and lentil dishes to the mix. Shelf-stable canned or dried beans and lentils can add protein, fiber and key micronutrients to your meals while being a cost-effective protein source.
Peanut butter, yogurt, and milk also provide protein (and are an easy option to add to any protein-rich smoothie).
Here are some other high-protein recipes to try (along with the amount of protein in each dish):
- Lentil burgers with tzatziki sauce (27g)
- Quick Black Bean Chili over Lime Couscous (20g)
- Tofu and vegetables on a plate with sesame sauce (18g)
- Peanut Butter and Fruit Overnight Oatmeal (16.2 g)
- Tomato and white bean stew with toast (16g)
- Barley bowl with white beans (12g)
SPICE THINGS UP WITH A FEW Flavor Staples
New recipes may call for unique spices and ingredients, but in an effort to keep costs down, look for the essentials for your seasoning needs.
Salt, pepper, garlic powder and paprika work great for chicken and fish. Chili powder and paprika are great in chilis and stews, and garlic and ginger powders brighten up homemade curries. And don’t forget lemons and limes: These lively fruits are inexpensive and make a great complement to salads, meats, poultry, fish and more.
BE CREATIVE WITH LEFTOVERS
Even if you plan your meals carefully, you might end up with leftovers. But don’t throw these pieces away! These odds and ends – a variety of vegetables here, a serving of protein there – can be reused for another meal.
The ends and skins of vegetables, as well as the bones of meat, can be frozen and optionally reduced to a stock. Extra grains, protein, or vegetables on your plate at the end of the meal can help you prepare for a grain bowl, stir-fry, or sandwich. Or, as we said before, put an egg in it.
Do you have any other tips or advice for staying healthy on a budget? Join the conversation on the MyFitnessPal forum!
Originally published June 2022
The post 10 Budget-Friendly Ways to Eat Healthy appeared first on MyFitnessPal Blog.
