Balancing the need to eat well with the rising costs of groceries can feel like a daunting task. With the cost of groceries up 31 percent over the past six years, families are feeling the squeeze. The good news is that meal planning strategies to improve health and longevity can also help you save money. Here’s how you can approach grocery shopping and meal planning while cutting back on cost.
Fresh produce, canned goods and frozen items are less impacted by rising food costs compared to processed foods. Research consistently shows that diets rich in whole, unprocessed foods like fruits, vegetables, whole grains, beans and lean proteins, many of which are available canned or frozen, contribute to better health outcomes and longevity.
Meal planning is one of the most effective strategies for reducing food waste and controlling grocery costs. Plan meals around what’s on sale, in season and what you already have in your pantry to spend less. Research suggests that meal planning not only helps with cost savings, but also improves diet quality.
Batch cooking and preparing meals in advance is another cost-effective strategy. It’s also practical; cooking large quantities and freezing portions can make busy days more manageable and prevent the temptation of ordering takeout.
Plant-based meals can help lower grocery costs while reducing the risk of chronic disease like diabetes, heart disease and cancer. Affordable sources of plant protein like beans, lentils, tofu, and tempeh provide essential nutrients and energy. Even those who prefer to include meat, poultry and fish can save money over time by enjoying plant-based meals more often.
Make your food dollar go farther by shopping strategically including buying in bulk, selecting seasonal items, shopping at budget-conscious grocery stores and neighborhood markets. Create a list based on your meal plan and stick to it. Impulse buys are often less nutritious and unnecessary. Coupons, discount programs, and loyalty cards can further reduce grocery expenses. Some studies suggest that consumers who use grocery store apps or loyalty programs to track prices and take advantage of sales can save up to 20 percent on their grocery bills.
Healthful eating doesn’t need to be expensive, and with the right strategies, it’s possible to enjoy delicious meals while investing in your future well-being. Here are key tips to help you save money on groceries right away:
1. Grocery shop strategically with a meal plan and a list.
2. Focus on lower-cost foods with greater nutrient density like beans, lentils, seasonal produce, frozen fruit and vegetables and low-sodium canned goods, while steering away from highly processed foods and impulse buys.
3. Choose plant-based protein foods more often to reduce the cost of relying regularly on higher-priced animal protein.
4. Consider batch cooking and freezing meals to help save money and time while reducing food waste.
5. Stretch your money by enrolling in grocery loyalty programs and shopping at discount grocery stores, neighborhood markets and surplus food sellers like Imperfect Foods and Misfits Market.
6. Prepare meals at home. Restaurant prices have risen even more sharply over recent years compared to grocery prices so cooking at home remains the most economical choice.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.