With grocery store prices on the rise, finding a balance between saving money on your food bill and maintaining a nutritious diet can be challenging. Here are some dietitian-approved key tips to streamline your grocery shopping experience, ensuring you set yourself up for a week of energy and nutrient-packed meals without breaking the bank.
Let’s Talk Produce
Fruits and vegetables often account for a significant portion of grocery expenses, which can be challenging when they should ideally comprise 1/3 to 1/2 of our plate, most of the time.
Tip #1: Buy produce that is in season. Buying out-of-season produce generally means it was imported from another country or grown in a greenhouse, resulting in higher costs.
Tip #2: Opt for frozen or canned vegetables and fruit. Rinse canned vegetables with cold water first to reduce sodium content. These options are often more affordable than fresh produce. Research indicates that the nutritional value remains largely unchanged when fruits and vegetables are frozen or canned, making them equally nutritious. Additionally, they offer convenience and have a longer shelf life, reducing food waste and saving money.
Tip #3: Cut up fruits and vegetables yourself. Buy fresh fruit and cut it up yourself. Any level of processed fruits often cost more than the whole fruit, so avoid prepared fruit and veggie platters, or pre-cut produce.
What About Grain Products?
In order to save money, it’s important to understand which grains are costing you the most, and which are worth it.
Tip #4: Buy plain, unsweetened oatmeal or cereals. Sweetened instant versions are pricey and not worth the convenience. Instead, choose plain, unsweetened options and add your own fresh or dried fruit, cinnamon, nuts, seeds, honey, or maple syrup for sweetness. Oats only take a few minutes to cook on the stove, making them a quick and customizable option.
Tip #5: Avoid store-baked grocery items like bread, muffins, and cookies. While tasty, products baked in stores are often significantly more expensive and high in sugar, sodium, and fat. Instead, use leftover bananas to make homemade versions.
How Can I Cut Costs on Protein Items?
Animal proteins are the usual suspects when it comes to pricey items, so here are our protein tips.
Tip #6: Purchase unseasoned meats. Making your own marinades and seasonings allows you to control the amount of sodium in your meals but also avoids the extra cost of pre-marinated or seasoned products from the store.
Tip #7: Opt for less tender cuts of meat. While they may not be as initially appealing, less tender cuts can still result in a delicious meal when cooked correctly. Skip the rib steaks, prime rib, beef or pork tenderloin, and other pricey cuts. Instead, consider pot roast, stew beef, chuck roast, or pork shoulder. These cuts benefit from braising or stewing, which keeps the meat tender and juicy. Understanding how to cook these cuts properly can lead to a flavorful and enjoyable dinner.
Tip #8: Buy regular ground beef. Extra lean meats are often a pricey buy. Instead, buy the regular meat and drain the fat off after cooking.
Tip #9: Eat more plant-based protein. Beans, lentils, dried peas, seeds, nuts, tofu, tempeh are satisfying, great sources of protein and other nutrients, and are often much cheaper than animal proteins.
Additional Tips
Tip #9: Compare the unit price for similar items. The unit price tells you how much something costs per “unit” or per 100 grams (g) or 100 millilitres (mL). Don’t worry about using a calculator to figure this out. You can usually find the unit price in small print under the main price. This price can help you compare whether a large or small size of an item is a better buy.
Tip #10: Plan your meals and make a shopping list. Planning your meals for the week and sticking to a shopping list can help you avoid impulse buys and ensure you only purchase what you need, reducing food waste and unnecessary spending.
Tip #11: Utilize store brands and coupons. Store brands often offer the same quality as name brands at a lower price. Additionally, keeping an eye out for sales and using coupons can lead to significant savings.
So, What’s the Bottom Line?
Generally, any amount of processing in our foods results in a more expensive product. By focusing on whole, unprocessed items and being mindful of sales, unit prices, and seasonal availability, you can maintain a nutritious diet while keeping your grocery bill in check.
At Journey to Health, we understand that maintaining a nutritious diet while keeping grocery costs low can be challenging. Our private practice supports individuals and families in navigating these challenges with personalized guidance from our experienced dietitians. Contact us to book your free consultation call with one of our clinicians to determine how our services can help you achieve a balanced diet without breaking the bank. Happy shopping!
References
Best buys at the grocery store. (2019, August 12). Unlock Food. https://www.unlockfood.ca/en/Articles/Budget/Best-Buys-at-the-Grocery-Store.aspx
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