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  • Writer's pictureBrittany Shapiro

Tips for Nutritious and Budget-Friendly Grocery Shopping



If you are responsible for grocery shopping for your household, you’ve probably noticed the number on your receipt has increased significantly as of late. Compared to last year, food prices are 10% higher! This is very impactful for parents who are working to feed their growing children.


There are some steps you can take to help reduce your grocery bill even before you get to the store. Block out 10 minutes of your week to take inventory of your pantry, refrigerator and freezer and get a sense of what items you already have. Plan your meals for the week around foods you have on hand, and make a grocery list of items that you still need to complete the meals.


Now, let me take you through a little tour of the grocery store to give you some more tips:


Fruits and Vegetables:

- Prioritize buying produce that is in season since it’s usually more affordable.

- Buy a mixture of produce that goes bad quickly (i.e., berries, lettuce, yellow bananas, ripe pears) and produce that will last longer (i.e., apples, oranges, Brussels sprouts, carrots) so you can enjoy fresh produce all throughout the week.

- Canned or frozen versions may be cheaper and just as nutritious. Just remember to choose the kinds with no added sugar or salt!


Meat and Seafood:

- Buy meat, poultry and fish on sale in bulk and freeze in single-serving packages for later.

- Include vegetarian protein sources (beans, tofu, nuts) a few times per week to lower your overall grocery bill.


Eggs and Dairy:

- While the price of eggs is higher right now than ever before, you can still find deals on bulk cartons that can last you a while!

- Switch from buying single servings of yogurt to larger tubs since the cost per serving is often less. Just make sure to look at the serving size on the package when portioning it out.


Dry Goods:

- Store-brand products of things like rice, bread, snack foods and canned goods are often way cheaper.


When you get home from the store, be sure to unpack your groceries strategically. Put the older foods that need to get used up towards the front of the refrigerator and pantry so they are more accessible. Consider cutting up some of the fresh fruits and vegetables right away so you are more likely to eat them before they go bad. In the end, the more we can rely on sale items, buying in bulk, and carving out time for meal preparation at home, the more value you will get for your money.


Happy eating!


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