It can be challenging to prepare healthy meals while staying within a budget, but the good news is that healthy ingredients can be more economical than items that are short on nutritional benefits. March is National Nutrition Month, which is all the more reason to rethink your grocery shopping routine.
- The first thing to do is set your grocery budget for the month so you can determine how much you have to spend each week. Once you know your weekly budget, you can efficiently plan your meals for the week and create a list before going to the store.
- Get into a habit of planning meals with healthy ingredients that are inexpensive and that will save you money over time. Some suggestions are rice, chicken, beans, canned tuna, frozen vegetables, eggs, and cheese. Consider buying some of these items in bulk so you can get lower per unit prices and get more for your money. When buying in bulk, it’s a good idea to freeze the excess, such as extra chicken or meats that you will not immediately use. To add variety, alternate different flavors and assortments of food items. Also, make sure you have spices and marinades handy to add seasoning and color to your meals.
- When creating your list, organize it into food groups. The USDA’s Dietary Guidelines recommend a 2,000-calorie per day diet comprised primarily of vegetables, fruits, and low-fat dairy products that is balanced with smaller portions of grains and lean meats. In addition to lean meats, there are healthy protein sources such as beans, nuts, and eggs. Therefore, strive for vegetables, fruits, and low-fat dairy products to make up the majority of your list and grains and healthy protein sources the remaining, smaller part. Since healthy eating means eating less lean meats and grains than foods from the other food groups, you can save more money by not buying as many foods from the lean meats and grain groups.
- Before you go to the store, check the newspaper or online coupon sites for money-saving offers. Once you’re at the store, stick to your list and remain price-sensitive. When you’re shopping, compare prices of items. Read nutrition labels and expiration dates on items to make sure you’re making a smart purchase.
Being a savvy grocery shopper not only helps you spend less on your trips, it encourages you to select wholesome ingredients that are better for you and result in more flavorful meals!
