5 Budget Friendly Tips for the Healthy Shopper

Despite higher prices on grocery shelves in this year, healthy eating is still an attainable goal. Armed with a little knowledge and advance planning, you can enjoy nutritious foods while sticking to a tight budget. The following five tips are key for those grocery shoppers who may be feeling the pinch.

1. Plan meals. The path to budget friendly grocery shopping begins with planning ahead. Make a list and stick to it. Check your cabinets, pantry, refrigerator and freezer for food you already have. To keep your grocery list short, prepare meals that include similar ingredients throughout the week. This will also save you money by making fewer trips to the store, especially while fuel costs are also high.
2. Shop smart. Take advantage of weekly store sales flyers, available coupons, in-store rewards programs, generic or store brands, farm stands, discount retail stores and seasonal produce. Be sure not to shop while you’re hungry or in a hurry, this may help reduce impulse buying and increase healthier food choices. Making meals at home saves money. For technology lovers, be sure to visit www.myplate.gov/shopsimple for online tools that make grocery shopping a budget friendly, healthier experience complete with recipes.
3. Cook once, eat twice. Think about making larger recipes with enough servings for another meal. This can save you both time and money. Check your schedule, buy foods in bulk and plan to use leftovers for lunches or in other recipes. They can be reused in soups, salads, bowls and stir fries. Having leftovers available prevents you from eating out on hectic days when you don’t have time or the desire to cook. Freezing leftovers in single-portion sizes can also be enjoyed at a later date.
4. Buy whole foods. These are foods that have been processed or refined as little as possible, and tend to be more affordable. For example, a block of cheese is less expensive than shredded cheese and oats are cheaper than most processed cereals. Other examples of whole foods include wholegrain rice, quinoa, faro, lentils, beans, unsalted nuts and seeds, and fresh, frozen or canned fruits and vegetables. Think of these foods as not needing a label listing a million different unpronounceable ingredients. Also, they tend to be higher in nutritional value and lower in sodium and sugar.
5. Reduce food waste. Once your shopping is complete, make the most of your food spending by cutting down on waste. Adopt the “FIFO” system…”first in, first out” as a way to organize food at home. Placing newly bought, less perishable foods at the back of the cupboard or fridge will encourage you to use the more perishable foods or items in the front row first. This ensures freshness and reduces waste. Storing food correctly also helps avoid spoilage. Keep your refrigerator below 41 degrees F, store cooked foods on shelves above raw foods and store foods in sealed containers.

Dawn Davoli, Registered Dietitian