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Reminding clients to make and stick to grocery lists is a good place to begin. But many people new to healthy eating may balk at the prices of things like fresh produce, nuts, and new foods made with plant proteins. To help clients ease into healthy shopping without breaking the bank, try to work some of these wallet-friendly tips and tricks into your everyday banter or address them in a more formal talk about nutrition.
Originally appeared in the Fall Issue of American Fitness Magazine click to download. And, if you are interested, check out our list of classes on nutrition here.
While clients may be used to shopping on the fly, you may want to suggest they begin by sitting down and really thinking about what they plan to buy. Not only will this allow your clients to plan for leftovers—hello, rotisserie chicken!
That saves time and money and can cut back on the potential to impulse-buy. Once those meals are planned out, the next step is to make a grocery list.
Remind clients to commit to buying only what is on the list. This will give them additional protection from often-unhealthy impulse buying—good for both wallet and waist. Offer a few or all of these tips and the rationale behind why they help keep spending in check.
You can save a lot of money by doing your own prep work in the kitchen! Processing and packaging foods adds expense, plus consider all the marketing dollars put in by the manufacturer.
Invite clients to do a quick comparison in the store: Look at the difference in cost between a 1-pound bag of whole carrots and a 1-pound bag of carrots that are already peeled and sliced. Or how about a block of cheddar versus a bag of shredded cheese?
Not only is the cost per serving lower, but the whole food will last longer and will often taste better as well. This is one of the simplest suggestions you can make to clients. Buying in this way can definitely decrease grocery bills, because clients can buy only as much as they want, rather than getting a predetermined amount of each item.
Another simple tip: Recommend that people use these healthy staples to create their own trail mix. Then, to keep portions in check, they can divide the mix into individual servings using small plastic containers. Fresh produce is vital to healthy eating, but the cost can add up quickly.
Fresh fruits and vegetables are not the only healthy versions of produce! Frozen and canned items play a role as well.
In fact, having these on hand at all times may save clients a midweek trip to the store if they forgot an ingredient or ran out of fresh options.
That can save time and money and again avoid less-than-healthy impulse buys. Frozen fruits and vegetables are picked at their peak and frozen within 24 hours, making them both tasty and nutritious.
Canned choices can be healthy, too, if clients are careful to opt for ones with low sodium and no added sugar. Some ideas for using frozen vegetables: Sauté or roast them, or add them into sauces and stews.
Frozen fruit is always great for a smoothie and can be easily used as a topper for pancakes, oatmeal or yogurt the same is true of the canned version. As for canned or jarred vegetables, artichoke hearts are a delicious side dish when sautéed with olive oil, salt, pepper and lemon juice, and canned beans can amp up the protein and fiber in a grain salad or stew.
That saves time and money. As good sources of plant-based protein, dried beans and legumes like lentils are some of the most nutritious and affordable options available at the grocery store. These can be purchased in 1-pound bags or in smaller portions in the bulk section. People who get in the habit of cooking a batch every week come to appreciate the never-ending versatility of these foods!
Add them to soups, stews and chilis, or throw them into a salad. How about a quick purée with some olive oil, salt, pepper and lemon juice for a bean dip or sandwich spread? And my personal favorite: Roasting beans like chickpeas in the oven makes for a crunchy, savory snack. When buying meat, poultry and seafood, look for cuts that are less expensive, such as chicken thighs versus chicken breasts.
Roasting an entire chicken and then using it for the week in a variety of meals is a perfect way to spend less per pound and get the most out of an ingredient for the week. Cheaper cuts of meat, such as beef chuck or pork shoulder, can be thrown into a slow cooker and braised to perfection overnight.
A large batch of pulled pork can provide several meals throughout the week and can also be frozen in portions and eaten for the next 3 months. When choosing seafood, look to the canned aisle or the frozen section. Canned fish, such as tuna and salmon, provides essential fatty acids and nutrients, which are an important part of a healthy diet.
Adding tuna to a salad or making salmon cakes is an easy and affordable way to incorporate more seafood into your diet. The freezer section may also have pre-portioned frozen pieces of fish, such as salmon or cod. These are great to keep in your freezer; they thaw fast and can be cooked stovetop or roasted in the oven fairly quickly.
With 6 grams of protein and 13 essential vitamins and minerals per large egg, this delicious ingredient goes a long way. Ripe bananas are perfect for making muffins or banana bread.
Day old bread is fine for eating and makes good French toast or grilled sandwiches. Ripe melons can be diced and frozen, or puréed to make smoothies. Choose store brands. No-name or store brand items are nutritious and are usually cheaper than the brands with fancy packaging. Try no-name or store brand products such as cereal, pasta, vegetables and canned goods.
Compare the unit price for similar items. You can usually find the unit price in small print under the main price. This price can help you compare whether a large or small size of an item is a better buy.
Buy from the bulk bins. The bulk bins are good for ingredients such as dried herbs, spices, rice, pasta, flour and different whole grains. Buy only the amount that you need to save money. If you have food allergies, be aware that bulk bins are not allergy-safe. Stock up on the basics.
Rice, pasta, low sodium canned fish, and dried legumes beans, lentils, peas all have a long shelf life. Stock up when they are on sale, but only if you have space to store them at home.
Store your food properly at home. Prevent waste by storing foods properly. Apples turn soft quickly if you leave them at room temperature, so keep them in a plastic bag in the refrigerator crisper. Store mushrooms in a paper bag, not in a plastic bag.
Keep potatoes in a cool, dark, dry place away from the onions. For more tips, watch our videos How to store fruit to keep them fresh and How to store vegetables to keep them fresh.
Make your own meals. Whenever you can, make your own meals. Items worth stocking up on include:. More ways to save money on groceries. Here are a few other simple tips from our experts to food shop on a budget:. Even in tough times, it's possible to find affordable and healthy groceries with a few smart strategies.
The best ways include buying in bulk when items are on sale, shopping seasonally and loading up on pantry staples. Compare prices online when you can look for coupons while you're there and stick to grocery stores nearby.
With a little planning, your meals will be healthy and nutritious without breaking the bank. And if you need a week off, consider ordering from one of the more affordable cheap meal delivery services.
She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian.
She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups. What to Eat for Breakfast to Feel Your Best. Why You Should Eat a Banana Every Single Day. These High-Carb Foods Are Seriously Good for You. The Superfood We All Need More Of.
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With Inexpensive caterers rising and supply chain issues, budget foods may seem voucners these days. Vouchegs of Wallet-friendly grocery vouchers Wallet-firendly Cheap Eats System is Wallet-friendly grocery vouchers meal plan to save Wallet-frjendly. Meal planning around foods that are generally frugal, like the ones on this budget grocery list is one to the best ways to save on food spending. When you focus on the cheapest foods, especially the ones that are the most nutrient dense, you get a bigger bank for your buck! Enter your email below and get it sent straight to your inbox.
Need Cheap meal offers healthy grocery list on a budget? Save grovery and improve Wallet-friendy nutrition with this Free trial and samples of 52 dietitian-approved foods. Free trial and samples good news? Grodery a registered dietitianI want you to make nourishing food choices without breaking the bank. These are the foods that fuel your body, and keep you feeling full and satisfied. And from there, you can add fun foods and convenience items too. Whatever works for your taste buds, your budget, and your schedule! Wallet-friendly grocery vouchers -
How to use: sprinkle sunflower seeds on salads for an extra boost of healthy fats and fiber. Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. Chicken thighs contain important nutrients like iron, niacin, and zinc. Using this list of 52 affordable foods can help you save money on groceries.
Use this list of 52 nourishing foods to build your next healthy grocery list on a budget. And consider other tips from this article like cooking at home, shopping your cupboards, and eating more plant proteins to save extra money too.
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Home » Nutrition » Healthy Eating » Healthy Grocery List on a Budget: 52 Affordable Foods. by Miranda Galati, MHSc, RD on July 7, Grocery shopping has never been more expensive. Inexpensive fruits and vegetables Frozen berries Berries are an incredibly nutrient-dense food that help prevent and fight disease.
Bananas Nothing beats bananas in the inexpensive fruit department. Broccoli Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber.
Frozen cauliflower Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation. Frozen peas A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.
Canned corn Corn is another overlooked veggie or is it a grain? Apples Apples are high in fiber, super filling, and easy to fit into any budget.
Cabbage Cabbage is impressive for so many reasons. Frozen mixed vegetables Yes, frozen vegetables still count. Onions Onions have health benefits too!
Sauerkraut Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits. Raisins Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium.
Green beans Green beans are among the most underrated vegetables around. Frozen spinach You might be surprised to learn that frozen spinach contains even more nutrition than fresh! Cucumber Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods.
Frozen brussels sprouts Frozen brussels sprouts are the hidden gems of the freezer aisle. Prunes Prunes might be one of my all-time favorite fruits.
Sweet potatoes Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too.
Rice Did you know that brown and white rice are both healthy choices? Oats If superfoods were real, oats would be one of them. Popcorn kernels Did you expect corn to make this list twice?! Whole wheat bread This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.
Canned chickpeas Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too. Canned black beans Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.
Tofu There are lots of incorrect claims about soy being bad for your health and hormones. Eggs Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium. Frozen edamame Edamame are young soybeans and another great protein- and fiber-rich option on a budget.
Plain yogurt Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Cheddar cheese You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.
Ground beef Lean ground beef is a nutritious and inexpensive staple. Ground turkey or chicken Poultry is a great alternative to beef if you want a lower fat option with high quality protein. Canned tuna Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling.
Sardines Have you ever tried sardines? Peanut butter Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too. Canned chicken I know, I know… canned chicken seems a little scary.
Cottage cheese Cottage cheese is having a moment right now, and for good reason. Chicken thighs Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. More tips to save money on healthy foods Using this list of 52 affordable foods can help you save money on groceries.
Try these additional tips to save money on food: Plan your meals and snacks at the start of each week. This will help you spend and waste less. Make a grocery list before shopping.
Avoid buying unnecessary extras by making and sticking to your list. Shop your cupboards first. Do a solid scope of your cupboards, fridge, and freezer before finalizing your plan and list.
Set a budget and stick with it. Stick to minimally processed foods. Whole potatoes will always be less expensive than potato chips… unfortunately.
Cook at home often. If your schedule allows, cooking at home will save you money and better support your health. Use canned and frozen fruits and vegetables. These options are just as nutritious as fresh but significantly less expensive.
Eat more plant proteins. Beans and tofu are rich in nutrients and super low price, so include some meatless meals in your week. Monitor your social commitments. Double recipes and use leftovers.
A great way to use up the foods you buy is to cook larger portions and eat leftovers the next day. Healthy Eating Weight Loss. com has a mobile app that promises you can save hundreds of dollars with free paperless grocery coupons.
Using it is easy. Simply link your store loyalty cards to the app to add coupons for each store. Then you save instantly at checkout. To learn more about maximizing your savings from Coupons.
com, check out these four tips. Fetch lets you scan your receipt from any grocery store and earn points for the products you probably buy already.
When you reach 3, points, you can redeem them for gift cards to dozens of major retailers including Amazon, Target, Panera Bread, CVS Pharmacy and Visa. Ibotta is pretty much the big dog when it comes to apps to save money on groceries.
You can earn cash by adding offers, shopping and uploading a photo of your receipt. If you upload photos of your receipt, you can get your cash within 24 hours. Like a lot of the apps on this list, Ibotta mostly features products from national brands.
For more information on how to get started with Ibotta, check out our full review here. But there are several grocery stores on this app including Safeway, Albertsons and Tom Thumb.
Some partner stores offer cash back, and others offer coupons. The cinnamon recipe actually calls for raisins, but we love cranberries instead! Rise and shine — time to bake! The very first thing I did when I woke up was get my sourdough ready for the oven. I quickly made some hardboiled eggs in my air fryer for breakfast, and then everyone was able to have a slice of bread fresh out of the oven before heading off for the day.
While the bread was baking, I packed the kids' lunch boxes with leftover chicken burritos from the night before. I added some fresh fruit and veggies on the side! The day was spent trying to get as much physical activity in as possible and spend time outside because we were lucky to get another beautiful day.
Since things were going pretty leisurely, I decided it would be a good time to prepare some yogurt to have on hand for breakfasts and snacks for the week.
My daughters love yogurt and will eat everything we have very quickly, which can be a real budget buster. So instead, I buy a small container of yogurt and some milk. Then I use the Instant Pot to heat, cool, and incubate the yogurt to make it grow into more yogurt!
While the yogurt did its magic, I started preparing dinner. It's prime time for citrus right now in my area, which means excellent sales. Simple Orange Citrus Salad was the perfect meal to make on such a sunny day, and required minimal attention so I could also multitask the yogurt.
I was worried if I told the kids the blood oranges were actually called "blood oranges" that they would stop right there.
Honestly, I can't blame them. I know if I heard "blood oranges" as a child, I would have been STRESSED. After a nice, long incubation period, I finished off the yogurt by straining it into some storage containers.
We ate a bit for breakfast with some fresh raspberries. I didn't want the leftover guacamole browning in the fridge for too long, so for dinner I chose taco potatoes.
I was also able to use the remaining cheese I had already shredded from a few nights before as well. While I baked the potatoes, I browned the meat and got all the various toppings ready. There are two things my son will not eat: rice and potatoes.
Usually, I always put a bit of everything on the kid plates so that they always have an opportunity to try things, but he has been very clear for long enough that he doesn't like them so I no longer serve him those things. I knew the yogurt needed a little crunch, so I made up a batch of my favorite homemade granola.
Being a nut-allergy household, granola is really something we have a hard time buying so this recipe for vanilla granola is a slam dunk. Greek Chicken Kebabs were on my mind for dinner. Once I pulled out all the ingredients, I decided I would roast the chicken instead of grilling it on skewers, because although we've had a few nice days, I haven't actually gotten the grill ready for prime time after being buried under snow for a few months.
I cut up some tomatoes, cucumbers, and took out some store-bought tzatziki. You can actually make your own tzatziki very easily and pretty cheap, but sometimes, you need to consider your sanity as well!
In the future, I would love to try this recipe with fresh herbs instead of dry. I recently got the cookbook Meal Prep Magic by Catherine McCord, and when I saw this rice pudding recipe, I had to give it a try!
Although the recipe I followed was from the book, there is a similar recipe here. I put everything into a storage container and placed in the fridge to set. Once the chaos of mid-day was over, I wanted to make a quick snack.
The rice pudding had me thinking of childhood treats I loved, and I remembered an at-home Orange Julius recipe we loved to make. I had a free window of time that afternoon — and decided to knock out a few prep-and-go meals for later in the week.
First, I used my sourdough starter to make biscuits.
Groceyr are 20 ways to help you save money viuchers food. Look at grocery store flyers, newspaper Free trial and samples and online to see what items Economical food packages on sale. Make a grocery list and stick to it. Your grocery list should include the ingredients that you need to make healthy meals and snacks. Make a menu plan to help you put together your grocery list so you buy only what you need. Use coupons wisely.
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