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When you want to eat healthily, it's easy to be overwhelmed by all the food options available like keto, vegetarian, or vegan. It may even feel like you can't afford a lot of these foods.
A few simple tricks can help you eat healthier while saving money at the grocery store.
Photo by CHUTTERSNAP on UnsplashMeal Planning
Before you make your grocery list, decide what meals you want for the week.
Ask yourself:
What ingredients do I already have in my pantry, refrigerator, and freezer?
Where can I look for recipes?
What are my dietary preferences or restrictions? (For example, are you unable to eat gluten? Do you want to try going keto?)
Quiz
What is the benefit of seeing what ingredients you already have at home?
Checking to see what ingredients you have at home will save you money at the grocery store, as you won't make unnecessary purchases and add more money to your bill.
Did you know?
Making Your Grocery List
Once you've surveyed your kitchen and found some recipes, it's time to make your grocery list. Here are some pointers:
Pick up a flyer for your chosen grocery store or browse for deals online. Look for BOGO deals (buy two, get one; two for $4, etc.) to help you save money.
Consider purchasing ingredients in bulk; anything you don't use can be frozen or stored for later.
Focus on in-season produce when purchasing whole fruits and vegetables.
Plant-based and meatless options are less expensive than many cuts of meat.
Quiz
Which of these meats would be best for eating healthy and your budget?
Chicken breasts are a great source of protein and can be used in a wide variety of meals. If you don't need to use the whole pack for the week, you can freeze the rest of them and save money on your next shopping trip.
Making Smart Swaps
Some foods may seem healthy but actually have few nutritional benefits. Additionally, you may end up spending more money where you least expect it and not be able to use up ingredients before they spoil.
Choose wisely.
Instead of...
Pre-cut vegetables
Shredded cheese
Steak
Processed cereal
Try this...
Whole vegetables
Blocks of cheese
Cheaper cuts of meat (ground meat)
Oats or granola
Quiz
You want to have an entree salad for dinner this week. Which of these should you purchase?
It's best to figure out what vegetables you want to put in your salad and then buy them in whole from the produce department. Even packaged foods that look healthy can be more processed.
Did you know?
Take Action
Plan for healthy eating on a budget!
This Byte has been authored by
Alison Myers
Production Editor
This Byte has been reviewed by
Lana Do
MD, MPH, BCMAS