You might have noticed your weekly grocery bill is on the rise, or your monthly budget is busting at the seams. That’s because the cost of groceries is on the rise. The Consumer Price Index estimates that grocery store food prices 2.7 percent higher now (early 2024) than in December 2022. As food prices rise, you may wonder how to feed your family healthy foods and stay within your budget. So, we asked Priya Patel, RD, LD, dietitian at the OhioHealth McConnell Heart Health Center, to suggest tips and tricks for saving money on healthy groceries. Here’s what she suggests.
Budget by food group
One of the best things you can do is prioritize healthier foods on your shopping list by allocating more of your budget to them. For example, Patel suggests that for every $25 of your grocery budget, plan to spend:
- $6 on fresh vegetables
- $5 on fresh fruit
- $5 on meat, chicken, fish or other proteins
- $4 on dairy
- $3 on grains
- $2 on oils and other foods like snacks and beverages
This method works even as prices rise or your total food budget changes. When you go into a store with this plan in mind, your cart will be full of mostly healthy choices that will feed your family and sustain their wellness. And you’ve always stayed within your budget.
Planning ahead is key
Patel also suggests that before making a grocery list, look through the weekly sales ads for your local grocery store. Plan a week’s worth of meals using the food items on sale. Then, use that meal plan to write your grocery list, keeping your budget in mind. If you need inspiration for yummy healthy meals, Patel highly recommends Skinny Taste for recipe and meal planning ideas.
Budget-minded grocery stores
Here in central Ohio, you have plenty of store choices for saving money on groceries. Patel recommends Kroger, Meijer, Walmart and Trader Joe’s. She suggests downloading an app if your grocery store has one. There is a coupon section in those apps where you can clip digital coupons and keep track of their in-store sales. Make sure you also join each store’s membership program (Kroger Plus or MPerks) to be eligible for more deals.
There are also apps like Basket that will compare prices of your favorite food items across all the grocery stores in your area and at online sources like Amazon.
More tips for saving on groceries
Buying certain foods like pasta, rice and cereal in bulk can be cheaper if your family eats a lot of these items. Make sure to compare the price per ounce or pound to the price per the corresponding package size, so you are sure you are getting a deal. Usually, the grocery store will provide a price per universal unit size on each shelf label.
Some grocery stores advertise products in bundles, like two for $4. If you only need one of those food items, don’t buy two just to get the deal. You may still get the discount when you buy just one.
Saving money on groceries by reducing waste
Patel recommends several tips and tricks to make your budget dollars last longer by reducing how much food you throw away. She suggests washing and cutting up all of your produce as soon as you get home from the store. It will keep for days when stored in airtight containers or bags in the fridge. You can also portion out large packages of meat and proteins into meal sizes and freeze them. This simple step will save you so much time during a busy work week. Your prep will be done for dinner, and your family will have ready-made healthy snacks whenever they want them. Not only will you save time, but you’ll also save money because you’ll have less food waste. Your food will last longer.
Substitutions for high-priced foods
If fresh and healthy proteins like beef, chicken or fish have become too pricy for your budget, there are tasty and healthy alternatives. Try beans, eggs, lentils, mushrooms and tofu in place of meat in your favorite recipes. Most meatless alternatives are more nutritious than certain meats and other proteins, with less fat and calories. Also, they are not as processed as cheaper protein sources like hotdogs or lunchmeat.
The least expensive and healthiest produce options
The most affordable produce items are cauliflower, carrots, peppers, onions, cucumbers, zucchini, bananas, apples, oranges and tomatoes. Also, keep in mind that seasonality matters when buying produce. Produce that is in season is usually cheaper. Buy in-season items in bulk and freeze them in airtight bags so your family can enjoy them during the off-season months.
Your grocery budget might depend on many different factors: your income, family size, health issues, etc. Don’t let rising food prices change your healthy eating habits. Saving money on groceries is possible with a little bit of planning and knowledge. With the tips we’ve shared here, we hope you can plan a food budget that works for your family and allows you to be healthy and happy.
Done shopping and ready to get cooking? Check out our recipes for meal time inspiration.
