Updated October 2020.
Are you grocery shopping on a budget? Sometimes, it can feel like healthy food costs a lot of money. Here are some guidelines on how to stretch your food dollars:
Take stock of what you have
- Create a budget for how much money you have to spend on food.
- Make a shopping list based on the money you have to spend.
- Buy only the amounts of fresh foods you can use before it spoils, or buy frozen produce.
- Consider frozen or shelf-stable items that last longer.
Meal plan with your ingredients
- After taking a personal inventory of what you have at home, ask yourself the following questions:
- What meals and recipes can I make using the foods I have?
- Can I mix foods together to make a tasty and nutritious meal?
- Which foods does my family need for good health?
- Plan what recipes you will make using your list of foods.
Before, during, and after shopping
- Before shopping:
- Make a list of what you need and stick to it!
- Plan your meals so you can put leftovers to good use.
- Look for coupons, sales, and store specials.
- For added savings, sign up for the store discount card.
- During shopping:
- Try to avoid grocery shopping when you're hungry. It makes it more difficult to stick to your list.
- Try store brands. They usually cost less and aren't different.
- Compare products for the best deal or check online to see if you can get it cheaper.
- Check sell-by dates. Buy the freshest food possible so it will last longer.
- After shopping:
- Store food right away to preserve freshness.
- Freeze food to prevent spoiling.
- Divide foods into small portions for children and the elderly to prevent waste.
- Use foods with the earliest expiration dates first.
Best nutrition bang for your buck:
- Bread and grains:
- Look for bargains on day-old whole-grain bread. It costs less but is still nutritious.
- Buy regular rice, oatmeal, and grits instead of instant to save on money, sugar, and calories.
- Vegetables and salad:
- Buy large bags of frozen vegetables. Seal tightly in the freezer between uses.
- Avoid pre-bagged salad mixes. They are usually more expensive and spoil faster.
- Frozen and canned fruits are a smart choice all year round.
- Buy fresh fruits in season when they generally cost less.
- Low-fat milk products:
- Buy fresh, low-fat milk, yogurt, and cheese in the largest size that can be used before spoiling. Larger containers cost less than smaller ones.
- Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast.
- Meats and beans:
- Dried beans and peas are a good source of protein and fiber. They last a long time without spoiling and have less sodium than canned.
- Chuck or bottom round roast has less fat and is cheaper than sirloin.
- Look for specials at the meat counter. Buy meat on sale for big savings.
- Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling.