How to Save Money on Groceries and Stay Healthy
Ed. note: This post was written by our healthy living contributor, Heather Caplan, R.D., a registered dietitian from healthy living destination Spright, which offers simple, helpful everyday eating and fitness guides.
You don’t have to be an extremely frugal shopper to keep your grocery buys within a budget, yet one of the most common barriers to healthy eating is the stigma that health foods are expensive. Even so, things like buying in bulk, planning meals and snacks, and knowing your best local options and markets will keep your bank account happy. Use the following tips to keep your grocery bill within your budget.
Not all recipes have to be followed to a T, and not every meal requires an elaborate recipe. Rather, take a Chopped–style assessment of what you have on hand, and know there’s always a way to throw it together. Most of my home-cooked meals simply consist of one or two vegetables sautéed, roasted, or chopped up for a salad; one protein (eggs, fish, pumpkin seeds, etc.); and a starch of sorts.
When a fruit or vegetable is in season, it’s more likely to be on sale. There are many items available inexpensively all year, such as bananas, carrots, cucumbers, and salad greens, while others are more expensive when they’re out of season. Browse your local farmers markets and review this list of seasonal produce to know what’s in season.
It’s now common to see bulk buy areas for dry grains, legumes, and nuts, which is a great way to shop for everything in one place. If your store doesn’t have this option, try buying online (Honest to Goodness is a good option), where I order raw almonds, cashews, and dried fruits monthly. You can also buy heavy items like oils, or on-the-go things such as snack bars online.
Knowing what you plan to cook ahead of time is a great way to not only keep costs down but also prevent midweek trips to the store (which usually result in buying more than what’s needed). Depending on the week’s schedule, try to plan at least three meals, even better if you make enough to leave leftovers for additional lunches, dinner, and/or a snack.
Accept nothing less than 100% whole grain. Don’t be fooled by marketing claims such as “made with whole grain” or “multigrain.” The brown color of the bread isn’t proof of whole grain, either. On the nutritional guide and ingredients list, look for the words “100% whole grain” and double-check that whole grain—not any type of flour—is listed first.
For milk, yogurt, and cheese, buy organic as often as possible. Avoid products with added sugars and/or a long list of ingredients. Most dairy products can be made at home, if you’re so inclined, so the process shouldn’t involve a lot of additives or artificial flavours!
If you seek out dairy alternatives, such as almond or soy milk, check ingredient lists and nutrition labels to avoid added sugars.
Choose lean cuts of meat, such as “loins”. (If possible, try buying meats from your local farmers' markets first!) If you do consume deli meats, choose ones with less than 250 milligrams of sodium, less than two grams of saturated fat, and at least eight grams of protein per serving. Go for options from the deli counter versus packaged meats - these tend to be cheaper.
Look for fruits and vegetables without added sauces or seasonings. Frozen fruits and vegetables can be just as healthy as fresh produce, as long as they're not hiding sugars, oils, or other additives. As always, check the ingredient list. Frozen proteins, such as organic meats or wild-caught fish, can be great for stocking up for home-cooked meals, particularly if they're on special.
Shop a few grocery essentials below.
Any other tips for healthy and budget-friendly grocery shopping to share? Tell us below.