You’re paying more these days not only at the gas pump but also at the grocery store. Blame it on rising oil prices, disappointing crop yields, global warming, or the weak dollar. What it all means is that you need to find smart ways to save. These expert tips and strategies can help you slash your grocery costs without sacrificing nutrition.
1. Plan Ahead
Katherine Tallmadge, RD, says, "Take inventory of what you have on hand so you don’t overbuy. Create a detailed shopping list based on your needs and weekly menu plan, and take into account how you plan on using leftovers."
Have a light snack before you go shopping, and stick to your grocery list to help avoid impulse purchases or costly mistakes like falling for the displays at the end of the aisles.
Before you plan your weekly menu, check the ads to see what’s on sale and use coupons to take advantage of sales and money-saving coupons. You can even sign up online to receive coupons and email alerts from your favorite grocers.
2. Make Healthy Choices -- They’re Cheaper
Eating healthier foods can actually save you money, according to a study published in the Journal of the American Dietetic Association. The researchers found that when families went on weight loss diets, they not only lost weight but reduced their food budgets.
The savings came from reducing portion sizes and from buying fewer of the high-calorie foods that tend to increase the amount spent at the grocery store. People tend to spend a lot on those "extras" -- foods that add calories but little nutritional value, like sodas, bakery items, and chips.
You can get more for your money if you consider the nutritional value of food for the price. For example, sodas and flavored drinks deliver mostly empty calories and could easily be replaced with less expensive sparkling water with a splash of a 100% fruit juice like cranberry.
"When my clients start eating more healthfully, their grocery bills plummet," says Tallmadge, author of the book Diet Simple.
She recommends comparing food prices based on the number of servings you'll get, along with the food's nutritional contribution. For example, a pound of peaches yields three to four servings. So when you divide the cost per pound, the cost is usually quite reasonable.
"The ideal food is nutrient-dense not calorie-dense, and the least expensive may be fresh, frozen, or canned," Tallmadge says.
And if you're craving something sweet?
Connie Diekman, RD, says, "Save money by passing on calorie-dense cakes and cookies. Instead, opt for seasonal fruit. Fruit is fat-free, high in nutrients and fiber, and a natural energizer."
Look for sales or coupons for light ice cream or nonfat frozen yogurt to enjoy with your fruit and you have a delicious, fat-free, low-calorie dessert.
3. Buy Produce in Season
Check the food section in your newspaper to find the best buys for the week based on fresh produce in season. Food in season is usually priced to sell. During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it may cost 10 times as much. Also, shop your local farmers' market for great deals on local produce; the prices won't include shipping costs.
4. Use Sales and Coupons
Planning meals around what's on sale can lower your grocery bills, especially if you also use coupons. Just make sure they're for items you would buy anyway. Sunday newspapers are full of coupons and sales circulars to get you started. It's also a good idea to stock up on staples when they're on sale. "Buy one, get one free" is basically a technique to get you to buy twice as much as you need at half the price. At some markets, though, the product rings up half-price -- so you don't have to buy more than one to get the savings. Use your freezer to store sale items that can be used at a later date.
5. Brown-Bag It
Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination. "Packing your lunch not only saves you money, but you can control all the ingredients so they are healthy and low in calories," says Diekman, who is nutrition director at Washington University. Pack a simple sandwich, salad, soup, wrap, or a hearty snack of cheese. Use freezer packs and containers to keep food at the proper temperature unless you have access to a refrigerator.
6. Think Frozen, Canned, or Dried
Next time you're gathering ingredients for a recipe, try using frozen, canned, or dried foods. They may be less expensive than fresh, yet they are equally nutritious. Produce is typically frozen, canned, or dried at the peak of ripeness when nutrients are plentiful. Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste. Canned foods are often sitting in a bath of juice, syrup, or salty water and usually require rinsing. Dried fruits are concentrated in flavor and a great substitute for fresh fruit. Also consider using powdered or evaporated versions of milk in soups, casseroles, mashed potatoes, or desserts. Buy the form that gives you the best price for your needs.
7. Save on Protein Foods
When possible, substitute inexpensive vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry. Eat vegetarian once a week or more to increase your consumption of healthy plant foods while saving money. Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch, or dinner. You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, or vegetables.
When you do buy meat, choose smaller portions of lean cuts. For example, lean cuts of beef are those that include the terms "loin" or "round." (You can tenderize lean cuts of meat mechanically or by marinating them.) You can also buy a whole chicken and cut it up instead of paying the butcher to do it for you or buy the cheaper "family pack" and portion it into airtight freezer bags.
8. Waste Not, Want Not
Before you toss perishable food into your grocery cart, think about exactly how you'll use it. The Environmental Protection Agency estimates that Americans generate roughly 30 million tons of food waste each year. Using leftover vegetables, poultry, or meat in soups, stews, salads, and casseroles minimizes cost and demonstrates your creativity in the kitchen. For example, have a roasted chicken for dinner one night and use the leftovers for dinner the next night. Try topping a bed of fresh greens with vegetables, fruits, and slices of leftover chicken. Add a loaf of whole-grain bread, and presto! You've got a nutritious meal in minutes. You can also eat leftovers for breakfast or take them with you for lunch.
9. Go Generic
Consider buying store brands instead of pricier national brands. "All food manufacturers follow standards to provide safe food and beverage products of high quality," says Robert Earl, director of nutrition policy for the Grocery Manufacturer Association. Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products. Read the ingredient list on the label to be sure you're getting the most for your money. Ingredients are listed in order by weight. So when you're buying canned tomatoes, look for a product that lists tomatoes, not water, as the first ingredient. Also look for simpler versions of your favorite foods. For example, buy oatmeal or simple flaked or puffed cereals that contain fewer additives and are less expensive (and often healthier) than fancier cereals.
10. Buy Prepackaged Only if You Need It
Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag. Still, people living alone may find that smaller sizes of perishable products or bags of prepared produce eliminate waste and fit their needs best, despite the extra cost. You can also save money (and boost nutrition) by passing up the aisles with processed foods, cookies, snack foods, and soda.
11. Buy and Cook In Bulk
Joining a bulk shopping club like Sam's, Costco, or BJ's can be cost-effective if you frequent the club regularly. Bulk purchases can be a great way to save money -- as long as they get used. You might also look in your community for shopping cooperatives that sell food in bulk at a substantial savings. Cooking in bulk can save both money and time, says Tallmadge. "Prepare food in bulk and freeze it in family-sized portions, which saves time in the kitchen," she suggests. For example, making a big batch of tomato sauce will be less expensive (and probably tastier) than buying it.
12. Plant a Garden
For benefits that go beyond cost savings, plant your own produce. There's nothing better than a summer-fresh tomato from the garden. Tomatoes even grow well in containers if you don't have space for a garden, and some neighborhoods offer community gardening spaces. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables. And if you invest a little time in freezing or canning your harvest, you can enjoy summer's bounty all year long.