Eating healthy, nutritious foods can sometimes feel impossible, especially when healthy ingredients seem to cost so much. But the truth is that healthy eating can be affordable as long as you know how to shop smartly. We have a few grocery store tips and tricks to help you fill your cart with nutritious ingredients while still sticking to your budget. You really can meet both your health goals and your monetary goals when you follow these little pieces of advice!
Note: The content of this article is for informational purposes only and is not a substitute for professional advice. Always consult with a qualified professional for advice tailored to your individual circumstances.
Check the Sales
If you’re not checking grocery store sales before shopping, you’re basically throwing money away. Most stores put out weekly ads online or through the mail, so take a peek before heading out. Some stores even have special discount days where you can score big on fresh produce or meats.
Try to stock up on the sale items that you can save for later. If chicken breasts or ground turkey are on sale, stock up and freeze them for later. Fresh berries also freeze really well and are a fantastic, healthy snack to have on hand. When you shop the sales, you’re paying less for quality ingredients and avoiding future last-minute takeout temptations by stocking your freezer at the same time.
Make a Meal Plan
Walking into a grocery store without a plan is like going into battle without a strategy. You’ll end up overwhelmed and ultimately overspend, somehow leaving with a cart full of snacks instead of real food.
Take a few minutes before you go shopping to plan out your meals for the week. Think about simple, budget-friendly meals like stir-fries, soups, and casseroles that use overlapping ingredients. This helps cut down on waste and ensures you’re only buying what you actually need.
Try to plan your meals around what’s on sale that week. If bell peppers are cheap, fajitas are on the menu. If salmon is half off, hello, salmon night! Oh, and don’t forget to plan for snacks! You know you will end up in snack mode at some point, so make sure you add healthy snacks to your list. Fresh fruit and whole-grain crackers are always good options.
Buy in Bulk
If you’ve got the storage space, buying in bulk can save you a ridiculous amount of money. Items like rice, beans, oats, nuts, and even frozen veggies often cost way less when bought in larger quantities. Consider shopping at big discount stores like Costco or Sam’s Club, which are known for their massive package sizes and lower costs. But don’t forget your local health food store that may also have some great bulk deals. Buying in bulk will help you pay less per ounce, and your pantry will always be stocked with essentials.
But remember that just because it’s bulk doesn’t always mean it’s a deal. Do a quick price check to make sure you’re actually saving money and not just ending up with 10 pounds of quinoa you’ll never finish.
Choose Seasonal Produce
If you’re buying strawberries in the middle of the winter, you’re going to be paying premium prices for a fruit that probably tastes pretty disappointing. Seasonal produce is not only cheaper, but it’s also fresher and more flavorful.
Farmers’ markets and smaller local grocery stores often have great deals on in-season produce. Buying what’s in season also forces you to mix up your meals and try new ingredients!
Buy Frozen and Canned Ingredients
Fresh produce is great, but we all know that it doesn’t always last long. Throwing away spoiled food is like tossing money in the trash. This is exactly why frozen and canned ingredients can be a lifesaver.
Frozen fruits and vegetables are usually just as nutritious as fresh ones (sometimes even more, since they’re frozen at peak ripeness). Canned beans, tomatoes, and even canned fish like tuna or salmon are great pantry staples that last a long time and make meal prep a breeze.
Always make sure to look for canned items with low sodium and frozen foods without added sauces or sugars to keep things as healthy as possible. The fewer ingredients on the label, the better!
Skip the Pre-Cut
We all know that pre-cut fruit and veggies are convenient, but they’re also wildly overpriced. You’re basically paying extra for someone else to do five minutes of chopping. Save your money and do the prep yourself.
If you want to save time during the week, do all your chopping in one go after grocery shopping. Store prepped veggies in airtight containers, and you’ll have the same convenience without the extra cost.
Avoid Processed Foods
Processed foods are usually more expensive and less nutritious than whole foods. Sure, that frozen dinner might seem cheap, but when you break down the cost per serving, it’s often pricier than making a homemade version.
Stick to whole foods like grains, beans, fresh/frozen produce, and lean proteins. Cooking from scratch might take a little more effort, but your wallet and your body will thank you. There are a lot of fantastic, easy recipes out there that even a beginner can master!
Use Coupon Apps
Gone are the days of clipping paper coupons. Now, all the best deals are on your phone. Apps like Ibotta, Rakuten, and even store-specific apps offer digital coupons and cashback on groceries. So, before you shop, check your favorite app for deals on items that you need. Some apps even let you scan your receipt after shopping to earn cashback on qualifying purchases.
You can even combine coupon app deals with store sales for double the savings. You’ll be surprised how much you can shave off your total bill with just a little planning.
Shopping for healthy food on a budget is very doable as long as you have a plan. Give a few of these tips and tricks a try, and your smart shopping habits will pay off almost immediately. So, go grab that circular and start making your grocery list now. You’ll be saving money and eating well in no time.
This article was first published at Spatula Desserts.
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