Grocery shopping can be a lot of work, especially trying to stay within a budget and on track with healthy eating. But with some planning, it can be a rewarding and efficient experience. Below are a few tips to follow for a nutritional way to shop and eat.
Meal plan
Creating a meal plan is one of the most effective ways to maintain a healthy diet while keeping your grocery costs in check. Not only does it ensure that you’re eating a well-balanced diet, but it also allows you to include any specific dietary restrictions or preferences you may have. Planning your meals for the week or even two weeks ahead can help reduce stress and uncertainty about what to cook, making eating a more organized and straight-forward process. Choosing recipes with common ingredients can further ease your preparation.
Shopping List
Using your meal plan as a guide, gather a detailed list of the items you’ll need for your planned meals. This will give you a chance to go through your pantry and fridge before you go shopping and only purchase items you don’t already have. Sticking to your list can help curb impulsive purchases and reduce the temptation to buy unnecessary, often unhealthy items, especially if you’re shopping on an empty stomach.
Include Meatless Dishes
It is important to remember that not every meal you eat needs to contain meat. There are plenty of great plant-based options to consider as a substitute, such as beans, chickpeas, quinoa, and lentils. This will give you a little more variety, some extra nutrients, and can be a little more cost-effective.
Frozen or Canned
One budget-friendly way to include fruits and vegetables in your diet is to purchase the canned or frozen version, rather than just fresh produce. These can be stored for longer periods and usually cost less. To ensure they are healthy options, check the labels to make sure they don’t contain excessive salts or sauces.
Seek Savings
There are various strategies to save money while grocery shopping. Utilize weekly ads, both in print and online, to find coupons for items on your list. Consider choosing store-brand products, which can often save you 25 to 30 percent compared to name-brand items. Additionally, search for digital-only offers and coupons from manufacturers, retailers, and general databases to maximize your savings.
Utilize the Grocery Store App
If you shop regularly at one grocery store, consider downloading the store app. This will give you access, not only to the sales ads, but also to digital-only offers. In addition, this will provide a reward membership that can stack up discounts from consistent shopping. Some grocery stores also offer fuel points, redeemable on discounts of gallons of fuel to help stretch your budget further.
Choose the Right Store
Be strategic about where you shop. For instance, during the summer months this year, discount grocer Aldi will be lowering their prices on items to help combat inflation. It’s also worthwhile to compare prices at different grocery stores to identify where you can get the best deals on specific products.
Worth the Work
While following these guidelines may require some effort and time, the payoff in terms of staying within your budget and maintaining a healthy diet is well worth it. If you need further guidance on nutrition and healthy eating, feel free to reach out to the Center of Health & Wellbeing at (623) 471-9355 to schedule a consultation with a registered dietitian.
