Saving money on groceries takes a concentrated, sustained effort. So does following a healthy diet. Is it even possible today to do both at the same time? With a little careful planning and these expert tips, the answer is yes! Registered dietitians share steps they take to reduce grocery costs without sacrificing nutrition:
1. Reach for the Store Brand Whenever Possible
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 the name brand competitors but at a lower price," says Melissa Groves, RDN, founder of The Hormone Dietitian…
2. Look Out for Sales on Pantry Staples You Know You'll Always Need
In any given week, grocery stores run promotions and sales on a variety of items. Tracking these sales and working 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 go shopping…
3. Shop the Bulk Bins if Your Grocery Store Has Them
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 exactly the amount you need at a lower price than brand-name goods, you can save a significant amount of money while cutting down on waste…
4. To Get Your Fish Fix, Head to the Freezer Aisle
Adding fish to your diet at least twice per week can be an excellent way to boost your intake of heart-healthy omega-3 fatty acids, according to the American Heart Association. But fresh fish can be expensive. Frozen fish may be the way to go for a number of reasons. Generally, the reduced price tag on frozen fish is due to the increased shelf life and has nothing to do with the nutritional quality of the fillet…
5. Be Willing to Substitute Recipe Ingredients When You Have Something Suitable on Hand
We've all been there - you find a new recipe you can't wait to try, but it calls for small amounts of multiple ingredients and spices you've never tried before. Instead of buying a large, full jar of a spice you may never use again and paying a hefty fee for it, consider substituting it with an ingredient you have on hand or know you will use again…
6. Opt for Bulk Over Convenience Items When Possible
Buying rice or pasta that can be prepared in one minute in the microwave sounds convenient, but it can also make an inexpensive food cost more. "Save money by choosing foods that have a longer cooking time. Preprepared and convenience foods like precut fruit or instant rice [can] cost more money than foods that require more prep work like whole fruit or rice that takes over 30 minutes to prepare," says Samantha Shufflin, RDN.
7. Don't Be Afraid to Shop the Inner Aisles of the Grocery Store
You may have heard that you need to shop only the perimeter of the store to eat healthfully. But if you skip the inner aisles altogether, you may miss out on some nutritious, cost-saving deals. For instance, low- or no-sodium canned vegetables can be a healthy and cost-effective way to add more produce to your plate…
8. Be Open to Making Multiple Stops When Grocery Shopping
Although it may seem easier to shop for groceries at the same store week after week, being open to shopping for different items at different places can lead to some big savings. For Zach Cordell, RDN, founder of Cordell Nutrition, taking time to explore other stores can be well worth the investment…
9. Make Adjustments to Your Cart Before You Check Out
Even if you've made a list, shopped the weekly ads, and compared prices before placing anything into your cart, you can still keep your budget on track before you head to the checkout aisle. One of the best ways to do this is to keep a running tally of everything you are buying as you work your way through the store…
Ordering groceries online via a store app or using free curbside pickup also serves this purpose, letting you see the subtotal (including tax and any coupons) before committing to an item. Research has found online grocery shopping can reduce the likelihood of impulse purchases more than in-store shopping due to physical sensory triggers…
10. Know That You Don't Need to Buy Everything Organic
Want to buy organic produce, but the price tag is holding you back? If so, this tip will be welcome news. "You don't have to buy organic versions of everything in the produce department. Those bananas and avocados you're not going to eat the peel of? You don't have to think twice about buying the conventional version," says Amy Gorin, RDN, owner of Plant Based With Amy. "If organic produce is something you want to spend your grocery dollars on, prioritize your organic spending on fruits and veggies for which you're eating the whole item and that may contain more pesticides in the nonorganic version, such as strawberries and kale.”
For more expert tips, read the full article here.
Following a healthy diet can cost extra. And with grocery prices as high as they are, it can be tempting to go for savings wherever and whenever possible. The good news is, you can make healthy choices without your wallet taking a hit. It just takes a little flexibility and knowledge.