If you're looking to eat healthy but you're concerned about the cost, don't fret: you can still eat well and not break your bank account [1]. Sure, grocery bills can add up, especially if you're one to purchase organic foods and precut foods often, and specialty health food items can be very pricey. Yet there are a few amazing hacks to save money at the grocery store [2] without jeopardizing your health. Here are a few tips from registered dietitians on how to still eat wholesome, nutritious foods without putting a dent in your wallet.
Eat Produce in Season
A great way to save money at the store is to eat fresh produce in season, as it's priced lower than out-of-season fruit and veggies. "Pick your produce in season for your region. Local produce at peak season costs less because there is ample supply without the cost and damage caused by traveling long distances," says Maggie Moon, MS, RD [3], author of The Mind Diet [4], to POPSUGAR. It looks great, and it'll taste best when in season anyway.
Buy Frozen Produce
You don't always need to eat fresh produce, as frozen is just as good [5]. "When overbuying fresh foods busts your grocery budget and leads to food waste, I recommend looking at frozen fruits and veggies. Frozen raspberries are picked at peak ripeness and processed right away to lock in and protect nutrients," says Moon. You can use frozen raspberries for smoothies or for a vinaigrette that's a little different. "They can also be added right into pancake and muffin mixes (whole grain, of course)," she adds.
Avoid Certain Brands
Some brands overprice their items, so you'll want to avoid those and choose brands that offer great quality for lower costs. "There are retailers that are known for carrying lower-cost produce that is still great quality. My favorites are Trader Joe's and Whole Foods 365. It makes bargain shopping easier," says Moon. Just pick the right store, and you're bound to pick up some deals.
Skip Packaged Junk Foods
"Skip the packaged chips, cookies, and crackers. This is a great health tip, but it's a must do for anyone on a budget, too," says Moon. "The cost of these overly processed packaged treats adds up. Plus, these kinds of foods can make it harder to meet nutritional needs within another kind of budget: your daily calorie budget," she adds. Instead, eat nutritious foods that aren't packaged for the majority of your diet.
Go to the Bulk Bin
Here's reason to buy in bulk and make your own trail mix at home [6]. "To still save a buck or two, I like to purchase dried pulses, like black beans, chickpeas, lentils, and the like. Not only can you get more for your dollar, but you can also prep a big batch ahead of time in your Instant Pot and portion them so they are just as easy as a canned pulse to pull out for a quick-fix meal midweek," says Elizabeth Ann Shaw, MS, RDN, CLT, CPT [7], to POPSUGAR.
Shop on Wednesday
Go shopping in the middle of the week to save some bucks. "Another tip I love is to shop on Wednesday! Not only is this the day of the week that most stores begin their new weekly ad, but many also actually still honor the week priors sales too," says Shaw. Plus, it might not be as busy as a Sunday afternoon.
Shop and Meal Plan
Shop with a multimeal mission in mind. "Can that quinoa be served for breakfast and a lunch or dinner meal? Yes, yes it can! Using different spices and cooking techniques can help vary the flavor profile so you get an exciting and delicious meal every time," says Shaw. The same goes for potatoes. "These take less than five minutes to make in the microwave, contain important nutrients like potassium and vitamin A if you go for the sweet potato variety, and most importantly, are budget-friendly," says Shaw.