Healthy Grocery Shopping on a Budget

Posted by ED HARRIS on

Eating healthy doesn’t have to be expensive. You can fill your plate with healthy nutritious options without breaking the bank. All it takes is a little bit of planning and shopping know how. Here are a few tips to help you and your family eat nutritiously. 


Before hitting the grocery store, create a meal plan for the upcoming week or weeks that you’re shopping for. Map out your recipes, take a look in your pantry, and see what you need from the store. Review the sales circular for the stores in your area to see what’s on sale for the week. Incorporate those sale item foods in your meal plan and recipes. 

Fruits and Vegetables 

Aim to fill half your plate with fruits and vegetables at each meal. Following this advice helps you eat the recommended 5 to 9 servings of fruits and vegetables for the day. This natural option is low cost and maximum nutrition. Shop when foods are in season to save even more. Seasonal items taste better as well. If you can’t buy fresh, frozen is the next best option. 

Add beans 

Add a few meals of beans to your meal plan instead of meat. Beans are less expensive than meat, while still providing the protein your diet needs. Buy in bulk for savings, and store in your pantry. Pick up lentils, black beans, kidney and pinto beans to make burgers, soups and chilis. 

Skip the processed foods

Although tempting, processed items like pizza, chips, cookies and soda cost more than fresh fruits and vegetables. They also provide less nutrition because they’re full of sodium and sugar. You can eat more of these snack items without getting full, which equates to more calories consumed but less nutrients. If you must have pizza, save by purchasing the dough, tomato sauce and cheese and making it yourself. You not only save money, but you know what’s in your food.

Stock Up

Stock up on the items you consume regularly when you go to the store. Things like rice, beans, tomato sauce, cooking oil, pastas, and frozen foods last for months without needing to be thrown out. Buy double when you find them on sale. The larger package option is often cheaper, check the unit price listed on the shelf next to the price to compare. 

Hopefully this helps you think about how to save but still eat nutritiously. Planning helps you save in so many ways. Instead of reaching for that tempting sale item, you can stay focused on getting what you need. Also, buy only what you need to minimize food waste and maximize your dollar. Happy Healthy Shopping!