Everybody needs to eat, which is why the rise in grocery prices is so disheartening. Increased food costs often make it even harder to eat healthily. Many families face a difficult choice: buy food or afford other living expenses. And with today’s hectic lifestyle, highly processed convenience meals or snack foods may seem like the only option.
While prices are out of your control, the right approach to your grocery budget and meal planning can help protect your wallet. It is possible to eat healthily without spending all your money on food. Here are some tips to get more out of your trip to the supermarket.
Plan Meals in Advance
When you enter a grocery store, you probably think, “What all do I need?” Without a clear idea, you’re more likely to purchase food items that you won’t consume within a few days. Fresh produce and meats often spoil quickly. There’s no point in buying 7 dinners’ worth of them if they’ll go bad within a few days.
Creating a meal plan can help you reduce the amount of food you buy. If you know what your family will eat in a given week, you can stick to those ingredients until next week’s shopping trip.
The same principle applies if you shop on a biweekly basis — or even daily. Aim to purchase only what you’ll consume until your next grocery run.
The only exception is if you’d like to stock up. If you see a good sale on an item you know you’ll use, it might be worth the cost to buy a few extra. For example, a BOGO sale on something you eat every week, such as canned goods, lets you extend your grocery budget. Just be wary of stocking up on items that could spoil quickly.
Resist Food Product Marketing
Speaking of sales, it may seem like a great deal to take advantage of BOGO deals and coupons. But would you buy the item if it weren’t on sale?
Be wary of deals that may entice you to purchase something you wouldn’t otherwise eat. Many grocery stores will run specials on surplus inventory. Ask yourself: are you stocking up, or just trying to snag a deal? There’s no shame in skipping a sale!
Similarly, keep an eye out for ready-to-consume items in convenience packaging. For example, portion-controlled “snack packs” may give you significantly less food for more money than simply buying the box. Look for “family-sized” packages and divide portions into reusable snack containers.
Spend Your Money on Whole Ingredients
Overall grocery prices have risen more than 11 percent since August 2021. Due to supply-chain issues, sociopolitical events, and many other factors, everything from meat and dairy to produce to processed food items has spiked in price.
It may seem counterintuitive, but purchasing basic vegetables, meats, and dry goods (e.g. rice, beans) can help you extend your grocery budget. Pre-made meals such as frozen entrees seem convenient. But they often supply just one meal’s worth of calories (if that) for the same price as the raw ingredients to feed the whole family.
Unfortunately, many Americans live in what the USDA calls a “food desert,” meaning that at least 33% of the population lives more than 1 mile from a supermarket. If that applies to you, please visit your local food bank. These organizations provide healthy food to anyone struggling to afford groceries. Let’s face it: these days, that’s a lot of us.
Of course, whole ingredients don’t have to be fresh. Stock up on pantry staples, such as uncooked grains, tortillas, dry beans, canned meats and vegetables, and dried fruits. These food items are relatively inexpensive and can be used to make stews, casseroles, rice dishes, tacos, and much more.
Did you know that the Community Home Project offers cooking classes? If you’re not sure how to turn fresh or canned ingredients into delicious meals, come explore the art of simple yet nutritious cuisine with us!
Shop for Seasonal Produce
When you do buy fresh produce, look for fruits and vegetables that are in season. These are almost always cheaper because you’re not paying as much for their transportation and storage. Here’s a quick and dirty guide to seasonal produce:
Winter: Squashes, potatoes, leeks, Brussels sprouts, root vegetables, and citrus fruits
Spring: Mushrooms, radishes, leafy greens, strawberries, asparagus, peas
Summer: Avocados, bell peppers, corn, berries, eggplant, cucumbers, tomatoes, melons
Fall: Apples, pears, cauliflower, cranberries, grapes, gourds, yams
Get creative with these items when you buy them. Many can be frozen for up to several months. For example, corn, broccoli, cauliflower, carrots, and leafy greens all freeze very well. After you purchase them, set aside the amount you need for the current week, then freeze the rest in small amounts. Frozen veggies are a convenient way to quickly add some flavor to soup, beans, or grains!
Invest in Healthy Food Choices
We’re all very busy these days, which makes it hard to find time to cook and prepare healthy meals. It’s no wonder that many of us turn to high-calorie snacks and ready-made entrees.
To be clear, there is no such thing as “good calories” or “bad calories.” Whether you consume 2,000 calories in veggies or cookies, you may gain weight if you don’t expend more than that in a given day.
However, it’s much more likely that you’ll have a calorie surplus with highly processed foods. That’s because food items such as pre-made meals, snack foods, etc. often contain fillers and preservatives. It can be hard to notice how much you’re consuming — especially since many processed foods are designed to keep you eating them.
For example, a single apple gives you about 95 calories, plus 4 grams of fiber and 11 percent of your daily recommended intake of vitamin C.
A typical serving of potato chips gives you 133 calories, 0.8 grams of fiber, and only 6 percent of your vitamin C.
In sum, a few apples and a bag of potato chips may cost similar amounts, but the apple is more filling — and more nutritious. Eating healthily is more than counting calories. By spending your money on nutritious foods, you can make your grocery budget go further.
Learn How to Keep Your Family Healthy with MCHD
With a bit of planning and smart shopping, you can keep your family nourished without overspending at the grocery store. In a nutshell (pun intended!) your best bet is to choose whole or fresh ingredients whenever possible, and avoid foods that are marketed for your convenience. It’s usually faster and more cost-effective to make your own meals — even simple ones.
Marion County Hospital District is proud to support the Community Home Project, a hands-on educational environment where Marion County residents can explore meal planning, cooking techniques, nutritional guidelines, and more.
