Here's Part 2 of the series, Tips for shopping for nutritious and healthy food on a budget. Click on the link to read Part 1 of Tips for shopping for nutritious and healthy food on a budget.
Skip the Meat. Include a vegetarian meal once a week. Try a meal like Baked Ziti made from whole-wheat pasta (if pasta isn’t on sale, try shopping the bulk aisle for the pasta!), or make an egg-based meal from free-range eggs such as Frittata or Quiche. These meals also make great leftovers for quick dinners and lunches. Or build a simple Breakfast-for-Dinner night into the weekly menu and enjoy a low maintenance evening of egg white omelets, scrambled eggs, or eggs over easy, and whole-wheat toast and homemade hash browns made from shredded or diced red potatoes.
Shop High and Low and Compare. Find less expensive items by looking for products on upper and lower shelves - grocery stores usually stock the higher priced items at eye level. Double check the size savings by comparing price per ounce: grocery stores typically list a cost per ounce on the item price sticker located on the shelf under the item.
Replace Snacks with Whole-Foods. Sure, it may take a few extra minutes to prepare a whole-food based snack as opposed to opening up a package, but it’s worth it knowing that everyone is getting the vitamins and minerals their bodies need. For example, a bag of red grapes or a package of strawberries may run $2.50-3.50 – depending on whether you buy organic. That costs just as much (if not less!) than a box of processed cookies loaded with sugar! Just rinse the grapes or berries under running water while still in the packaging. Place in a colorful bowl on the counter for easy snacking.
Don’t Shop on Empty. A rumbling stomach will lead to impulse buys and contribute to buying more food than you really need. Have a healthy meal or snack before you hit the store. And here’s my secret shopping weapon: I always keep a Lara bar in my purse for emergency snacking purposes and bring a bottle of water with me into the store to sip on. The water helps keep you hydrated – sometimes dehydration can be mistaken for hunger.
Buy Generic. If you buy name brand, many times you’re paying for the company’s marketing costs. Try different store brand and generic items. Saving a few cents here and there can really add up (and stay in your pocket!)
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