By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster County
It’s no secret grocery prices have spiked in recent years, and we have all felt the effects on our monthly food budgets. So how do we continue to nourish our bodies with the healthy nutrients we need without breaking the bank? Read on to discover 10 must-try grocery shopping hacks for saving money.
1. Make a list. Start by planning your weekly menu for meals and snacks. Try planning around items you already have on hand or items that are on sale and then make your grocery list. You can make a digital list on your phone or just good old-fashioned pen and paper will do the trick!
2. Read nutrition facts labels. Compare nutrition labels to ensure you get the most nutritional bang for your buck. Choose foods that meet your specific health needs. Select foods with lower amounts of sodium, saturated fat, trans fat and added sugars.
3. Calculate the unit price. Get the best value for your money by calculating the unit price. The unit price shows you the cost per ounce, pound or another unit when comparing different size packages or brands. Some stores display the unit price on the shelf sticker. If you can’t find the unit price, you can calculate it on your own. Use the equation:
Total Price ÷ Amount = Unit Price
4. Check expiration dates. Always check the expiration date on the products you are buying. You don’t want to buy food that will expire before you have time to use it.
5. Limit purchases of pre-packaged foods. It may be tempting to buy pre-made or ready-to-eat foods to save you time, but often those items may have undesirable ingredients and are more expensive than preparing foods at home.
6. Only buy sale items you need. Don’t fall victim to buying something just because it is on sale. Ask yourself first, “Would I normally buy this item?” If the answer is yes, then buying the item may be worth it. However, if you have to buy the item in bulk, you might be better off passing on the deal. Ask yourself, “Can I use it all before it spoils?” and “Does it still fit within my food budget?” Buy sale items that are good for you and you know you will eat.
7. Buy in-season produce. In-season produce typically tastes better and costs less than out of season produce. If the produce item you want is not in season, consider buying it frozen. Frozen vegetables are frozen at their peak ripeness, yielding better flavor and can be a more affordable option with the same nutritional value.
8. Buy generic brands. There are many generic products on the market that taste the same, yet cost less. Consider buying a less expensive brand and see if you notice a difference.
9. Avoid shopping on an empty stomach. I know you’ve heard this tip before, but it’s a good reminder! Shopping when you are hungry can provoke you to stray from your list and buy items you don’t really need. Try to eat a high protein or fiber-rich snack before shopping to keep your stomach full and satisfied.
10. Try online shopping. This hack can truly save you both time and money. Online shopping can help you stay within your budget since you can see your cart total before you checkout. This way you can prioritize what fits your health and budget. When shopping from the comfort of your home, you can easily check to see what you already have on hand to avoid buying more than you need. You can also save time by shopping from anywhere — while enjoying your morning coffee, waiting at the doctor’s office or after the kids go to bed. You can even schedule curbside pick up on your way home from work. It’s also a great option for individuals who are immunocompromised or have young children and don’t want to be exposed to others during cold and flu season.
Source: For more tips on healthy eating, meal planning and shopping, visit The Dish: Real Talk About Food website at https://thedishrealtalk.com