Budget-Friendly Healthy Grocery Shopping Tips

Introduction

Grocery prices have significantly increased over the years, making healthy food shopping on a budget more challenging. However, it is possible to shop healthier while saving money. In this article, we will provide practical tips and strategies for budget-friendly healthy grocery shopping. Discover how to plan, make smart choices, and save money without compromising on nutrition. Let’s dive in!

Plan and Organize Your Shopping

The best shoppers know that a good plan and a shopping list are key. Check out this article for tips on planning meals. Once you have a list of needed ingredients, consider organizing your shopping list by where those items are found in the store. For instance, list produce, dry goods, and dairy separate from one another. This will not only make your shopping easier and faster; it will help you avoid tempting but often expensive and unhealthy foods. (This is especially useful when shopping with small children, who will almost certainly beg for foods you don’t want or need.)

Choose the Right Time to Shop

Consider not just where you shop, but when. While it’s tempting to do grocery shopping on your way home from work in the late afternoon or early evening, that’s often when stores are most crowded and when you’re hungriest and most tired. The combination of stress and hunger makes us more susceptible to impulse buys and most likely to stray from our plans. When possible, shop when the store is less crowded and when you’re more likely to have energy. If you’re limited in when you shop, at least eat a snack before you go to help your head rule over your stomach when making food choices. (Remember: a banana, apple, or even a carrot are all quick, portable, and filling options that are easily eaten on the go.)

Make Smart Choices While Shopping

As you shop, avoid individually packaged snacks, which are far more expensive per ounce than larger packages. Instead, buy larger quantities and once home you (or your kids) can parcel snacks into plastic bags or inexpensive reusable containers that can be easily put in a lunch or diaper bag to be eaten when needed. (Tip: small, reusable containers can often be purchased at the dollar store.)

Buy fewer “convenience” foods. For instance, blocks of cheese are often less expensive and better tasting than pre-shredded packages. Cannisters of oatmeal are also cheaper than individually packaged oats, which are typically high in added sugar, as well. Unsweetened oats can easily be flavored to taste with cinnamon, honey, fruit, or a little brown sugar. Yogurt is also more economical when bought in quart-sized containers. Consider adding fruit to plain or vanilla-flavored yogurt to your own healthier version of the individual (and often pre-sweetened) servings.  

Pre-marinated or select cuts of meats (such as pre-packaged chicken breasts) are also considerably less cost-efficient than other cuts that make take just a little more work. For instance, this recipe and video from HEAL.com can quickly teach you how to cook a whole fresh chicken. Leftovers can easily be frozen afterward, as well. 

Choose Affordable and Healthy Proteins

Pork and ground turkey are both typically less expensive than beef, and often healthier, too. Like nearly all proteins, they can also be easily frozen.

Utilize Your Freezer

When budget shopping your freezer is your best friend, as it allows you to minimize the likelihood of fresh foods spoiling before they get eaten. Frozen fruits and vegetables are just as healthy as fresh ones and much cheaper. Frozen berries also make for great breakfast smoothies – just avoid those packaged in syrup, which is much higher in sugar.

Purchasing fresh fruits and vegetables when they are in season (and often less expensive) and then freezing them for later is also a great way to ensure that you can have your favorites year-round.

Pre-chopping vegetables at home before you freeze them makes them especially convenient for later and ensures that they can often be easily used in soups or casseroles straight from the freezer.

Meat is often the most expensive part of a meal. However, grocery stores frequently put meats on sale, which can then be frozen for use later. Also, look for meats that have been discounted for “quick sale” because they are nearing their expiration date. These cuts are often heavily discounted and are still good if you freeze or use them immediately.

Remember that bread can also be frozen for later and will last months. (For more tips on freezing all kinds of foods, check out this handy guide from the USDA.)

Smart Shopping Tips for Saving Money

Finally, be wary of coupons and sales. While both are useful when buying products that you have a strong preference for (for instance, a particular brand of toothpaste or favorite cereal), they can often tempt us into purchasing products that we don’t need. Try to stick to your list and consider store-brand products, which are often less expensive even without a coupon. Many store-brand foods are made by the same companies as the more expensive version and taste just the same.