Inflation is the talk of the town. The prices of almost everything we need to survive and live comfortably \u2013 food, water, rent, fuel, utilities \u2013 are skyrocketing through the roof. It\u2019s going to be a wild ride over the next few months (heaven forbid, maybe even years!), and it\u2019s best to start tightening our belts now. Cutting back won\u2019t be easy, that\u2019s for sure. So, we\u2019ve prepared this practical list of cheap and healthy grocery shopping tips to help everybody out! Let’s begin!<\/p>\n\n\n\n
A well-thought-out grocery list is absolutely essential when you\u2019re on a budget. Think of it as your own version of horse blinders, keeping you on track and shielding you from the colorful temptations on the aisles! <\/p>\n\n\n\n
Take inventory of what you already have at home. And then write down what\u2019s lacking and what you\u2019re about to run out of<\/strong>.<\/p>\n\n\n\n If possible, categorize your list<\/strong>. For instance, make columns for dry goods, fresh produce, canned goods, dairy, baking ingredients, etc. Doing so will allow you to be more efficient during your grocery trip.<\/p>\n\n\n\n Another thing to note is that a well-balanced diet should always be a priority<\/strong>, even during these economically trying times. Ensure you and your family get the right balance of both macro and micronutrients.<\/p>\n\n\n\n Here\u2019s a quick guide from our blog post, \u201cIs Eating Healthy Expensive?<\/a><\/strong>\u201d:<\/p>\n\n\n\n Getting nutrients from food should always be the first option. But a high-quality multivitamin is a good backup, too. <\/p>\n\n\n\n A fair bit of work will be involved here. And yes, this also means cooking will need to be done at home. Fortunately, you won\u2019t be cooking for Gordon Ramsay, so there\u2019s no need to get fancy.<\/p>\n\n\n\n Knowing what you\u2019re going to cook ahead of time has a few benefits:<\/p>\n\n\n\n If you follow our healthy grocery shopping tip #2, then this tip will be much easier to carry out since they\u2019re closely related.<\/p>\n\n\n\n You can prepare your meals for a certain number of days<\/strong>. For instance, if you do your grocery shopping on Saturday, you can meal prep on Sunday for your meals on Monday, Tuesday, and Wednesday. Or do the entire week if you want.<\/p>\n\n\n\n A meal planning calendar<\/strong> can help you here, too. Just make sure there\u2019s enough variety in your meals<\/strong> as eating the same thing for days can quickly get boring.<\/p>\n\n\n\n A grocery list (tip #1) can help you get through this task more efficiently. Is the item cheaper online (Amazon, Walmart, etc.) or is it cheaper locally?<\/p>\n\n\n\n Also, consider how soon you need the stuff. Shipping takes time, even for Amazon Prime. But buying at a local grocery or supermarket means getting your hands on the products immediately.<\/p>\n\n\n\n You can look for coupons in magazines and newspapers. You can also print them from the web. Clip, sort, and organize the coupons you\u2019ve collected, preferably using the same categories used in your grocery list (tip #1).<\/p>\n\n\n\n You may also follow your favorite brands on social media or sign up for their mailing list to get coupon codes.<\/p>\n\n\n\n This might not sound like a healthy grocery shopping tip, especially if you\u2019re allergic to mathematics. But hear me out \u2013 by comparing the cost of a product per unit, you can get the best value for your money. <\/p>\n\n\n\n Here\u2019s the formula:<\/strong> Total price \/ unit = unit price<\/strong><\/p>\n\n\n\n Note: \u201cUnit\u201d may be defined as per serving, ounce, pound, kilogram, liter, gallon, etc.<\/p>\n\n\n\n You can compare the cost per unit between different brands (generic vs branded vs store-brand), frozen vs fresh produce, organic vs non-organic products, and more.<\/p>\n\n\n\n It\u2019s practical and cheaper to buy nonperishable items in bulk, especially when deals and promos are going on. You don\u2019t need to make as many trips to the supermarket, so that\u2019s time saved as well.<\/p>\n\n\n\n Nonperishable items can last for months and even years <\/strong>when stored properly. Most do not require refrigeration, but they do have expiration dates. Stores often put these things on sale when the expiration date\u2019s just around the corner, so do check the labels<\/strong> before adding them to your cart. <\/p>\n\n\n\n Here are examples of nonperishable items you should buy in bulk:<\/p>\n\n\n\n It is a bit tricky to buy perishable food items in bulk. But you still can! You will need to have a good estimate on when the item will spoil<\/strong>, then see how many you\u2019ll actually need before the whole batch expires. If you miscalculate, you may need to visit the store sooner than planned. Or worse, throw out the spoiled food items.<\/p>\n\n\n\n There are two ways to ensure you buy the right quantities though \u2013 research recipes in advance (tip #2) and plan your meals in advance (tip #3)! <\/p>\n\n\n\n Fruits and veggies that are in season are cheaper because there are plenty of them to go around<\/strong>. Eating them fresh \u2013 or close to fresh \u2013 provides more nutrition and more flavor. Plus, you also get to support local farmers in the process (this is probably one of their favorite healthy grocery shopping tips here!). <\/p>\n\n\n\n Since in-season produce is generally cheaper, you can buy them in bulk. You can meal prep for days. Or, to make them last longer, store them in airtight containers or ziplock pouches, then store them in the freezer (depends on the type of produce, though).<\/p>\n\n\n\n Another tip to increase the life of your bulk in-season purchase is to dehydrate them. Dehydrating concentrates the flavor of the food, so it\u2019s best to choose the tastiest and ripest food you can find!<\/p>\n\n\n\n So, what\u2019s in season now?<\/p>\n\n\n\n Well, it\u2019s summer right now! According to the USDA<\/a>, beets, bell peppers, blackberries, blueberries, cherries, mangoes, okra, peaches, plums, strawberries, summer squash, tomatoes, watermelon, and zucchini are plentiful in summer!<\/p>\n\n\n\n There are plenty of things you can buy in bulk at the supermarket. But you should definitely go out of your way to avoid sugar-sweetened beverages, such as soda, sports drinks, and other sugary drinks!<\/p>\n\n\n\n Studies show that sugary drinks<\/a> are bad for your health. They\u2019re mostly just empty calories. Consumption can lead to weight gain, obesity, type 2 diabetes, heart disease, and other chronic illnesses.<\/p>\n\n\n\n Additionally, since we\u2019re on the topic of healthy grocery shopping tips, do try to limit or avoid alcohol. A 2018 study<\/a> shows that there is NO safe level of alcohol consumption. It causes free radical damage to our cells, eventually leading to disease, disability, and death. <\/p>\n\n\n\n Meat is a rich source of protein, but it\u2019s also more expensive compared to non-meat options. To save money, buy cheaper cuts like beef brisket, beef chuck, pork shoulder, chicken thighs, and ribs.<\/p>\n\n\n\n The good thing is that meat can last in the freezer for months, so you can buy them in bulk. Check recipes where you can get away with using as little meat as possible, but still enjoy the flavor.<\/p>\n\n\n\n Shopping when hungry is a recipe for disaster \u2013 budget-wise! The hunger will drive your motivation to eat and add to cart all the tasty treats you come across in the store. <\/p>\n\n\n\nProtein<\/td> Seafood, meat, poultry, eggs, nuts, seeds, dairy products<\/td><\/tr> Carbohydrates<\/td> Whole grains, whole wheat, potatoes, legumes, corn, beans, fiber-rich fruits, starchy veggies<\/td><\/tr> Fats<\/td> Fatty fish, eggs, nuts, seeds, avocados, olive oil, peanut oil, cheese, dairy<\/td><\/tr> Minerals<\/td> Nuts, seeds, organ meats, eggs, beans, shellfish, veggies<\/td><\/tr> Vitamins<\/td> Liver, eggs, seafood, dairy, seeds, poultry, meat, fruits, vegetables<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n 2) Research recipes in advance<\/h3>\n\n\n\n
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3) Prepare meals in advance<\/h3>\n\n\n\n
4) Compare grocery prices<\/h3>\n\n\n\n
5) Use coupons<\/h3>\n\n\n\n
6) Look at unit prices<\/h3>\n\n\n\n
7) Buy nonperishable items in bulk<\/h3>\n\n\n\n
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8) Buy perishable goods in appropriate quantities<\/h3>\n\n\n\n
9) Buy in-season produce<\/h3>\n\n\n\n
10) Limit unhealthy drinks <\/h3>\n\n\n\n
11) Cut down on meat<\/h3>\n\n\n\n
12) Don\u2019t go shopping when hungry<\/h3>\n\n\n\n