Eat Right When Money’s Tight

Food costs are on the rise. Read on for tips on how to spend smart and stretch your food dollars before, during and after shopping. 

Before
  • See what you already have. When starting your grocery list, think about the five food groups—fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Take a look at the foods you already have in your refrigerator, freezer, and pantry and shop for foods you may be missing.
  • Plan your weekly meals. Write down meals you want to make for the week. Think of creative ways to use some of the items you already have together with some new ones. Strive for a variety of foods in each of the food groups.
  • Remember the basics. Don’t forget to include foods like fruits and vegetables, which may not be a part of a recipe but are great to have as snacks. Fresh, canned, frozen, dried, and dehydrated all count!
  • Keep organized for a quick exit. Finish your list by organizing needed items into groups, such as grocery sections or food groups. This helps to stay focused, buy only the items you need, and make a quick exit.
  • Have something to eat before you go shopping. It’s easier to stick to your shopping list when you are not hungry.  
  • Try store brands. They are the same quality and cost less. 
  • Look around for savings. Save more by using coupons, signing up for your store loyalty programs, buying foods on sale and in-season, or comparing brands and prices. Store brands are usually less expensive. Only use coupons on foods you normally eat. Make sure the coupons give you the best value for your money.
  • Read labels. Make the best choice for your needs by comparing nutrition and ingredient information by reading the food label or the Nutrition Facts label. Look for those with less added sugars, saturated fats, and sodium. 
  • Check “sell by” or “use by” dates. Buy the freshest food possible.
  • Store properly. Store food right away in the refrigerator or freezer to keep it fresh and safe. 
  • Portion your servings. If you buy a large amount of fresh food, like meat, poultry, or fish, divide it into meal-size packages, label the food, and freeze it for later use.  
  • First in, first out. Use foods with the earliest expiration dates first.

Adapted from MyPlate.gov and USDA.gov

peppers

Best Buys For Budget & Nutrition!

Breads and Grains
Choose whole-grains. Buy brown rice, rolled old-fashioned oats, and grits instead of instant varieties to save money and eat fewer calories, salt and fat. Look for bargains on day-old varieties of whole-grain bread and tortillas.
Dairy Products

Buy low-fat or fat-free milk, yogurt, and cheese in the largest size that can be used before spoiling. Larger containers cost less per serving than smaller sizes. Ultra-pasteurized milk found on store shelves has a longer expiration date and won’t spoil as fast. 

Meat and Beans

Dried beans and peas are a good source of protein and fiber. They can last a year or more without spoiling. Canned tuna packed in water is an inexpensive healthy protein choice. Light tuna has less mercury than white (albacore) tuna. If meat is on sale, buy more than you need and freeze the rest.

Vegetables

Buy large bags of frozen vegetables. When choosing canned vegetables, look for “low sodium” or “no added salt” on the label.

Fruits

Buy fresh fruit in season – it generally costs less. Frozen and canned fruits are available year round, can save you money, and have similar nutrition values to fresh. 

Fats and Oils

Choose fats that are in liquid form at room temperature such as olive, canola, peanut and sesame oil. Store oils in a cool, dark, dry place away from heat sources (like your stove). Refrigerating oils extends their shelf life.