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How To Save Money Buying Groceries – Grocery shopping can put a dent in your wallet when you’re watching what you eat. But with these tips from registered dietitians, it doesn’t have to be.
Shopping at more than one grocery store to find deals is one way to lower your bill. adobe stock
How To Save Money Buying Groceries
Have you ever experienced surprisingly high grocery bills while trying to eat healthy? If yes, then you are not alone. A meta-analysis of 27 previous studies shows that eating a healthy diet rich in fruits, vegetables, fish and nuts costs about $1.50 more per day than eating a less-healthy diet full of refined grains and processed meats. For a family of four, this could mean spending more than $2,000 a year on groceries alone.
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Found that the annual cost of cardiometabolic diseases caused by poor diet (such as heart disease, stroke, and type 2 diabetes) accounts for approximately 18 percent of total health care costs in the United States each year—an additional cost of approximately $301 per person annually .
But with some careful planning and frugal choices, you don’t have to choose between spending less money and fueling yourself with a healthier diet.
We turned to registered dietitians to learn the exact steps you can take to cut grocery costs without sacrificing nutrition.
If setting a budget has been on your to-do list for a while, it’s time to cross it off. Budgeting can benefit not only your wallet, but your health as well.
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Although it may feel like you have to stick with well-known, trusted brands to eat more healthfully, that’s not always the case. “The store brand is often made by the same manufacturer as a name brand competitor, but at a lower price,” says Melissa Groves Azzaro, RDN, founder of The Hormone Dietitian in Portsmouth, New Hampshire.
With store brands costing a few cents to a few dollars less, those savings will start to add up, especially when you consider that store brands can be found for nearly every category of food you can think of. “I recommend buying store brand pantry staples like brown rice and whole grain crackers, as well as dairy products and hummus,” says Groves.
In any given week, grocery stores run promotions and sales on a variety of items. Tracking these sales and incorporating them into your meal plan can be a great way to cut down on your weekly grocery bill. One of the best ways to find sales and special coupon offers is to review the weekly circular, but do it before you shop.
“Plan your weekly menu and grocery list around produce, meats, and pantry staples that are on special, and then store items like meats, veggies, and fruits to freeze for later use,” says Stephanie Lee, RDN, Rockford. Buy extra stuff.” , founder of Illinois-based Stephanie Lee Nutrition. Weekly sales and specials can usually be found in the store’s advertising in the local newspaper, on the store’s website, and often on the store’s app, if they have one.
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Bulk bins typically contain dry foods such as grains, rice, beans, and nuts, as well as a variety of seasonings and spices. Because these containers allow you to buy the exact same amount at a lower cost than brand-name items, you can save a significant amount of money while cutting down on waste.
“The bulk bin is fresh and affordable,” says Noel DeSantis, RDN, of Buffalo Nutrition & Dietetics in Buffalo, New York. “Items are much cheaper for staples like oats and beans, and you don’t end up with a jar of spices sitting in the cupboard for years that will only be used a few times.”
Save your scraps, the environment, and your bank account by making these easy lifestyle changes when it comes to food.
According to the American Heart Association, adding fish to your diet at least twice per week can be a great way to boost your intake of heart-healthy omega-3 fatty acids. But fresh fish can be expensive — for example, about $10.89 for a pound of fresh salmon at AlwaysFreshFish.com — compared to other animal protein sources like chicken, which averages about $3.50 per pound in the United States, according to the Federal Reserve. Pound is economic data.
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Frozen fish may be the way to go for a number of reasons. Generally, the lower price of frozen fish (for example, with frozen salmon fillets costing as little as $4.22 per pound at Walmart) is due to increased shelf life and has nothing to do with the nutritional quality of the fillet. Is.
“There is a misconception that frozen fish dictates lower quality, but this is not the case. Most likely the daily catch was frozen only a few hours after it was harvested – making frozen fish a better choice of quality As well as making a better choice for your budget,” says Cathy Siegel, RDN, founder of Cathy Siegel Nutrition in Warren, New Jersey. ,
We’ve all been there—you find a new recipe you can’t wait to try, but it requires a small amount of tons of ingredients and spices you’ve never tried before. Instead of buying a big, full jar of a spice that you may never use again and paying a hefty fee for, consider using what you have on hand or that you know you will use again.
“It’s okay to substitute like ingredients,” explains Colleen Christensen, RDN, owner of Colleen Christensen Nutrition in Grand Rapids, Michigan. Whether you’re swapping out cumin for less expensive caraway or trading asparagus for in-season green beans, these small changes can make a big impact on savings without significantly altering the nutritional content or flavor of your meals. May have to
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What’s in Season According to the United States Department of Agriculture’s SNAP-Ed Connections, in-season produce usually costs less than out-of-season produce. You can refer to the seasonal produce guide on their website to help you steer your shopping list.
“The key is to be flexible,” says Leanne Ray, RDN, founder of Healthy(ish) Appetite, based in Denver, Colorado, a website that offers plant-forward recipes. But change some things depending on what’s on sale or in season.”
Buying rice or pasta that can be cooked in a minute in the microwave sounds convenient, but it can make a cheap meal even more expensive.
“Save money by choosing foods that have longer cooking times. Pre-prepared and convenient foods such as pre-cut fruit or instant rice [can] cost more money than foods that Requires more work to prepare such as whole fruit or rice that take longer than 30 minutes to prepare,” says Samantha Harmon, RDN, who is based in Chicago. ,
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For example, an investigation by Vice, detailed in an October 2018 article published on their website, found that pre-harvested produce can cost up to three times more than whole produce. According to a June 2018 study published by the U.S. Department of Agriculture, not only do convenience foods — meaning those that save time on food preparation and cleanup — cost more than their unprepared counterparts, in some cases their nutritional value is lower. It is possible For example, according to the Academy of Nutrition and Dietetics’ EatRight.org, most canned soups contain high levels of sodium. Sodium extends the shelf life of soups and adds flavor — but excessive sodium intake is linked to high blood pressure, according to the American Heart Association. Making your own soup allows you to control the amount of salt used.
It may take a few extra minutes to prepare your meal, but the savings — and health benefits — may be worth it.
You may have heard that you only need to shop the perimeter of the store to eat healthier. But if you skip the inner aisle altogether, you may miss out on some nutritious, cost-saving deals. For example, low- or no-sodium canned vegetables can be a healthy and cost-effective way to add more produce to your plate.
“I keep my kitchen stocked with canned foods and use one or more whole cans in recipes, like beans and fire-roasted diced tomatoes, in my favorite chili. doesn’t waste food, which saves money,” says Elizabeth Ward, R.D.N., Boston-based author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness. Both canned and frozen produce are often sold at maturity. are selected at the peak of U.S., allowing you to enjoy nutrient-rich foods at a fraction of the cost of fresh varieties.
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While it may seem easier to buy groceries from the same store week after week, being open to buying different items at different locations can result in some big savings. For Zach Cordell, RDN, founder of Cordell Nutrition in Daytona Beach, Florida, taking the time to explore other stores may be worth the investment.
“Sometimes it’s not about the coupons and sales, but the store you go to. You can often get what you need cheaper just by switching stores,” he notes. The Warehouse Club, co- A combination of op shares, farmers markets and traditional stores can be a winner for the biggest savings.
“I like to budget for organic products that are as affordable and affordable as possible. I cater to my low-cost organic
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