Every Wednesday, Kelly does her weekly grocery shopping. When she walks into the store, the first things she sees are displays of packaged sale items. Chips, cereal, juice and ready-made sauces, all at tempting low prices. But Kelly passes them by. Instead, she heads straight for the produce section, where she picks up fresh fruits and vegetables –– without breaking the bank.
Kelly knows eating healthy, whole foods comes with a host of benefits, such as lower risk of disease and improved gut, dental and skin health. Processed foods, on the other hand, are often high in calories and added sugars and low in nutrients. But because they also tend to be less expensive, they can be a tempting option for budget-conscious shoppers.
By using a few tried-and-true tricks, Kelly can opt for healthy, whole food and stay on budget.
Before you shop
Plan your meals and make a list. When you shop with a list, it’s easier to avoid impulse purchases that can add up. You go in knowing exactly what you need, so you don’t purchase items unnecessarily.
Check out your grocer’s weekly specials. Planning meals based on what’s on sale is an easy way to save money. Also, you can buy in bulk when things are on sale and freeze or can for later.
Download grocery store apps. Loyalty programs offer member-only deals, like weekly freebies, fuel price discounts and store credits.
Clip digital coupons. Digital means you don’t have to clip and carry paper to the store; instead, they load directly to your store’s loyalty card and are applied during checkout. And don’t clip only items on your list — clip all items you usually use in case you remember you need something while you’re at the store.
Eat before you shop. Shopping while hungry can lead to purchases of pre-made meals or junk options that sound tempting in the moment but can be expensive and nutrient poor.
At the store
Buy produce in season. Fresh seasonal produce, which is full of flavor and nutrients, is more available and easier for grocers to source, so prices are often lower.
Choose frozen or canned fruits and veggies. Produce canned or frozen at peak freshness retains its flavor and nutrients. It can also have a longer expiration date and is generally more reasonably priced.
Buy in bulk. While you might spend more up front, buying in bulk is cheaper in the long run for items you use frequently.
Shop different stores. Take advantage of competition between grocery stores, which often run deep sales on popular items to draw in shoppers. Don’t be afraid to visit multiple stores so you can take advantage of the deals.
At home
Prep ahead of time. Doing some simple preparation each week, like washing or chopping produce, makes it easy to reach for healthier options instead of quick, processed foods.
Repurpose leftovers. If you don’t like eating the same meal for two days in a row, try to repurpose leftovers into a new dish. This will save you money and reduce food waste.
Keep fresh foods handy. Place foods that go bad quickly in the most visible places in your fridge or kitchen, so you’ll be reminded to eat them before they go to waste.
Get support and save even more with Foodsmart
As a member of the Certificated Employee Health Plan, you have no-cost access to Foodsmart, a tele-nutrition program that lets you meet one-on-one with a registered dietitian (via video or phone) to support your eating health.
Foodsmart’s platform includes even more tools and tips for meal planning, shopping on a budget and food delivery. And the Foodsmart app offers a deals section, which shows items on sale locally, along with a tool you can use to compare your grocery list pricing across multiple stores.