Tips for Buying on a Budget
One common complaint I always hear is that eating well comes with a cost - not to your health, but to your wallet. While I used to say that didn’t have to be the case, there’s no denying that groceries have been getting more expensive by the day. Here are my favorite ways to buy healthy on a budget!
Plan Ahead
Have you ever tried grocery shopping while hungry? And without a list? Same. and let’s just say, it does not always turn out well. One of the best ways to avoid overbuying, especially less healthful foods, is to plan ahead!
Writing a list and planning your weekly meals ahead of times helps to keep you focused at the store and gives you a foundation to work with. When planning, take an inventory of your fridge and pantry - what’s running low? What will you need for new recipes you want to try, etc.
Planning also allows you to cut down on waste. So often I hear people having to throw away fresh produce because they bought too much and couldn’t cook it in time. By planning meals you can portion out your produce and only buy what you need.
Shop Sales
Nowadays you don’t have to cut coupons to benefit from store sales. Even stores like Whole Foods have some amazing brands on sale weekly. Thanks to the internet, it is incredibly easy to see which produce or packaged goods are offered at lower prices. Not only can shopping sales be helpful for your budget, it also can help you branch out to try new brands of crackers or pantry staples, while also introducing more variety into your diet.
Most stores have their own generic version of name-brand favorites, meaning you can enjoy the same quality goods without the extra cost. I try to look for store-brand items when looking for organic pantry staples like beans, rice, and nut butters. They might not be “on sale” but they are great option for buying similar items without paying for the price of a name.
Some grocery stores also have membership sales - buying in bulk from places like Costco can be a great way to save money. Similarly, amazon prime members get discounts at Whole Foods, and so on and so forth. Next time you are at your local grocery store, ask and see if there are other ways you can save.
Buy Local and/or Seasonal
One of the best ways to support our communities and our budget is by buying local! Local and/or seasonal food is not only cheaper, but also contains more nutrients. Because there is less transport time, these foods are harvested later, meaning they have more time to naturally ripen and obtain nutrients from our earth.
Try Frozen
Similar to local foods, frozen foods also tend to be harvested later and contain more nutrients. Frozen options can be great to have for those moments you are in a rush and want to add some color to your meals.
I love buying frozen berries for smoothies, as they help thicken our shakes, and help me avoid the $9 blueberry pints you see in the produce aisle. I’ll always have frozen vegetables or rice on hand too for quick & healthy weeknight meal options.
Look Out for the Dirty Dozen
It’s no secret that I love encouraging organic produce, but in this market that is not always the most practical option. I love using the Environmental Working Group’s Dirty Dozen list to have as a resource to prioritize which foods to buy organic, and which to skip. This helps save dollars and skip harmful herbicides!
Prioritize plants
…plant-based proteins that is! Pantry staples like beans, lentils, chickpeas, and quinoa are great plant-based protein options. Coming in around $1.00 a can, focusing on ways to incorporate these into your meals is a great way to avoid spending money on meat without skimping on protein. I love this plant-powered approach because not only do these foods give us cheaper protein options, but they also provide major fuel and fiber for our gut microbiome. And if you know me, you know I believe gut health is KEY.
Other tips:
● Try a subscription service - Companies like Thrive Market make it really easy to have good quality and affordable snacks and staples.
● Opt for “ugly” produce. Companies like Misfits Market allow people to purchase organic produce that didn’t make it to store shelves, not because it went bad, but because it looked different than expected. Ever eaten a circle-shaped carrot? Me neither, but now might be a good time to try!
● Blanch and freeze produce that you couldn’t eat quickly enough to avoid waste and save for another week.
● Freeze leftovers to have for times you are in a time crunch to avoid buying a more expensive or less healthful take-out option
