Grocery Shopping On A Budget
Healthy eating is often viewed as expensive and unattainable. If you’re a subscriber to this belief, this article is for you. Eating well doesn’t have to cost an arm and a leg. If you’re not made of money, it’s okay. You have other options besides the drive through and processed meals (i.e. ramen or frozen pizza every night). While convenience and “less healthy” foods are certainly appropriate from time to time, I’m here to show you that a well balanced, nutritious diet is realistic for almost every budget. Follow these simple tips and tricks to shape up your menu in no time.
Have a plan before going to the grocery. If you’re like me, roaming grocery store aisles and checking out all the new items on the shelves is considered fun (weird, I know). My husband usually has to give me a time limit when we shop together, otherwise we will be there entirely too long and end up spending more than intended. Showing up to the grocery store with a list of items you’ll need for meals and snacks in the week ahead (and promising yourself you’ll stick to those items), is a great habit to get into. I recommend having a few recipes in mind each week. That way, you know exactly what you’ll need and how much of it. This cuts down on waste and over spending!
Buy canned and frozen produce. They’re typically much less expensive and have a better shelf life, too! Unfortunately, the canning process requires high heat, which can diminish some of the water soluble vitamins found in produce. However, the canning process also preserves lots of other nutrients, so it can still be a healthy choice. There are a few things to watch for when purchasing this variety of produce:
Opt for “low sodium” canned goods. If this isn’t available, then make sure to rinse the canned produce through a strainer, to rid any excess sodium.
Choose fruit that is packed in water or its own juice (not syrup)… this cuts back on extra calories from sugar.
Buy in bulk. Sometimes, purchasing items in large quantities (hello, Costco) can be cheaper (that is, cost per unit). Just make sure that the food you’re buying in bulk won’t expire in the near future. Great foods to purchase in higher quantities are things like rice, barley, oats, dried beans, low sugar cereals, and nuts.
Don’t forget about the generic brand. Many groceries carry their own brand for nearly every product. Because all food manufacturers have to follow specific standards and meet certain criteria, you can trust that “off brands” are completely safe. Often times, store/generic brands are the same quality and even use the same ingredients as the more expensive, name brand options. It’s important to check out the ingredients and nutrition label, and compare them to the name brand label to make sure.
Aim for “whole” foods. No, I don’t mean Whole Foods the expensive grocery store. I mean foods that haven’t been processed a whole lot (or at all), like fruits, vegetables, and whole grains. Boxed and prepackaged items, like frozen dinners, potato chips, and pastries, tend to be more pricey (and less nutritious).
Replace meat with other protein sources. Consider beans, eggs, or canned fish as your protein source a few nights per week. Not only will this be easier on the wallet, but cutting back on meat consumption has been linked to many health benefits as well.
Stock up on sale items (especially if you plan on using them within the next day or so). Sometimes, grocery stores will place huge discounts on foods that are about to expire. For example, the butcher may have some chicken breast that needs to be eaten within the next day or two before going bad. To avoid having the chicken go to waste, they’ll sell it to you for less. As long as it’s prepared, cooked, and consumed soon enough (i.e. that night for dinner), then you’re safe! This is a great way to enjoy better cuts of meat for less money.
Don’t forget about couponing! Couponing is a lost art. Although finding, keeping track of, and remembering to use coupons is time consuming, it could end up saving you a lot of money. Coupons can also be used on household items, like cleaning products. It’s not a bad idea to save money in that area, so that you can free up more of your budget to spend on food.
You don’t have to be loaded with cash to eat well. Considering the above tips, create a plan that works best for you and your family. With a little maneuvering and creativity, you can make sure that you’re prioritizing your health one meal at a time. Do you have any grocery store hacks that I didn’t mention? Make sure to leave them in the comments below!