![\"A](\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2023\/01\/12144034\/grocery-storeeee-2.webp\")
Feeling the squeeze of rising costs at the grocery store? Don\u2019t despair. There are ways to eat healthfully and stay on a budget, too.<\/p>\n
Lauren Larson, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center, shares her top tips for frugal and healthy eating below.<\/p>\n
Plan first<\/strong><\/h2>\nBefore you get to the grocery store, have a plan.<\/p>\n
\u201cLook at what you have in the freezer and the pantry, and choose recipes based on what you have on hand to help minimize food waste and save money,\u201d Larson said. \u201cIf you\u2019re looking for inspiration on what to make, see which proteins, fruits and veggies are on sale and build meals around those. This can help you eat seasonally, too.\u201d<\/p>\n
Choose recipes with repeated ingredients to reduce waste and write out your meal plan on a calendar with weekly events. A complicated dinner on a night with sports practices and activities is a surefire way to end up grabbing take-out. Instead, plan to use a slow cooker, eat leftovers, or make a quick and easy meal for busy nights.<\/p>\n
Be wary of impulse purchases<\/strong><\/h2>\nList your grocery items based on the aisle they\u2019re in to streamline your shopping, and limit trips to the store to once or twice a week.<\/p>\n
\u201cEach time you go, you\u2019re likely to make at least one impulse purchase,\u201d Larson said. \u201cIf you go four times in a week, that could be four or more impulse purchases.\u201d<\/p>\n
Make vegetarian proteins your \u201cgo-to\u2019s\u201d<\/strong><\/h2>\nBeans, lentils, nuts, seeds, tofu and eggs are not only healthy, they\u2019re also relatively inexpensive.<\/p>\n
\u201cThe price of meat is rising tremendously, so these are often more affordable and also very healthy,\u201d Larson said.<\/p>\n
Shop the aisles<\/strong><\/h2>\nShopping the perimeter of the grocery store is a good way to avoid processed foods, but don\u2019t skip all of the aisles.<\/p>\n
\u201cWithin the aisles, there are beans, rolled oats, nut butters, canned fish, and all of these things are healthy, and they\u2019re often cheaper than foods on the perimeter,\u201d Larson said. \u201cJust skip out on the chip and cookie aisle.\u201d<\/p>\n
Frozen and canned fruits and vegetables not only have a longer shelf life than their fresh counterparts, but they can cost less and can be just as nutritious, if not more in some cases, than fresh.<\/p>\n
Buy in bulk and drink water<\/strong><\/h2>\nDon\u2019t hesitate to buy a family-sized pack of meat. It\u2019s often less expensive than smaller portions, and you can portion out and freeze what you don\u2019t use immediately.<\/p>\n
And make water your beverage of choice: soda and sports drinks aren\u2019t healthy or cheap.<\/p>\n
Not everything has to be organic<\/strong><\/h2>\n\u201cSome people will say, \u2018If I can\u2019t afford organic fruits and vegetables than I shouldn\u2019t eat them at all,\u2019\u201d Larson said. \u201cBut my philosophy is that it\u2019s more important that you eat fruits and vegetables, whether they\u2019re convention or organic, than not eat them at all. If organic isn\u2019t in your budget, you can still eat healthy.\u201d<\/p>\n
Try online shopping and meal delivery services<\/strong><\/h2>\n\u201cA huge advantage of shopping for groceries online is you can see your grocery total before you check out,\u201d Larson said. \u201cThat allows you to look for cheaper brands and options.\u201d<\/p>\n
And while a meal delivery service may cost more per meal than if you had purchased the ingredients on your own, it can be a great alternative to eating out.<\/p>\n
\u201cWith a few meals a week, you\u2019ll get restaurant flavors and variety without the additional cost, and it saves a trip to the grocery store, so you will have fewer impulse purchases,\u201d Larson said.<\/p>\n
Don\u2019t forget enjoyment<\/strong><\/h2>\nCanned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n
And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n
\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n
List your grocery items based on the aisle they\u2019re in to streamline your shopping, and limit trips to the store to once or twice a week.<\/p>\n
\u201cEach time you go, you\u2019re likely to make at least one impulse purchase,\u201d Larson said. \u201cIf you go four times in a week, that could be four or more impulse purchases.\u201d<\/p>\n
Make vegetarian proteins your \u201cgo-to\u2019s\u201d<\/strong><\/h2>\nBeans, lentils, nuts, seeds, tofu and eggs are not only healthy, they\u2019re also relatively inexpensive.<\/p>\n
\u201cThe price of meat is rising tremendously, so these are often more affordable and also very healthy,\u201d Larson said.<\/p>\n
Shop the aisles<\/strong><\/h2>\nShopping the perimeter of the grocery store is a good way to avoid processed foods, but don\u2019t skip all of the aisles.<\/p>\n
\u201cWithin the aisles, there are beans, rolled oats, nut butters, canned fish, and all of these things are healthy, and they\u2019re often cheaper than foods on the perimeter,\u201d Larson said. \u201cJust skip out on the chip and cookie aisle.\u201d<\/p>\n
Frozen and canned fruits and vegetables not only have a longer shelf life than their fresh counterparts, but they can cost less and can be just as nutritious, if not more in some cases, than fresh.<\/p>\n
Buy in bulk and drink water<\/strong><\/h2>\nDon\u2019t hesitate to buy a family-sized pack of meat. It\u2019s often less expensive than smaller portions, and you can portion out and freeze what you don\u2019t use immediately.<\/p>\n
And make water your beverage of choice: soda and sports drinks aren\u2019t healthy or cheap.<\/p>\n
Not everything has to be organic<\/strong><\/h2>\n\u201cSome people will say, \u2018If I can\u2019t afford organic fruits and vegetables than I shouldn\u2019t eat them at all,\u2019\u201d Larson said. \u201cBut my philosophy is that it\u2019s more important that you eat fruits and vegetables, whether they\u2019re convention or organic, than not eat them at all. If organic isn\u2019t in your budget, you can still eat healthy.\u201d<\/p>\n
Try online shopping and meal delivery services<\/strong><\/h2>\n\u201cA huge advantage of shopping for groceries online is you can see your grocery total before you check out,\u201d Larson said. \u201cThat allows you to look for cheaper brands and options.\u201d<\/p>\n
And while a meal delivery service may cost more per meal than if you had purchased the ingredients on your own, it can be a great alternative to eating out.<\/p>\n
\u201cWith a few meals a week, you\u2019ll get restaurant flavors and variety without the additional cost, and it saves a trip to the grocery store, so you will have fewer impulse purchases,\u201d Larson said.<\/p>\n
Don\u2019t forget enjoyment<\/strong><\/h2>\nCanned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n
And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n
\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n
Shopping the perimeter of the grocery store is a good way to avoid processed foods, but don\u2019t skip all of the aisles.<\/p>\n
\u201cWithin the aisles, there are beans, rolled oats, nut butters, canned fish, and all of these things are healthy, and they\u2019re often cheaper than foods on the perimeter,\u201d Larson said. \u201cJust skip out on the chip and cookie aisle.\u201d<\/p>\n
Frozen and canned fruits and vegetables not only have a longer shelf life than their fresh counterparts, but they can cost less and can be just as nutritious, if not more in some cases, than fresh.<\/p>\n
Buy in bulk and drink water<\/strong><\/h2>\nDon\u2019t hesitate to buy a family-sized pack of meat. It\u2019s often less expensive than smaller portions, and you can portion out and freeze what you don\u2019t use immediately.<\/p>\n
And make water your beverage of choice: soda and sports drinks aren\u2019t healthy or cheap.<\/p>\n
Not everything has to be organic<\/strong><\/h2>\n\u201cSome people will say, \u2018If I can\u2019t afford organic fruits and vegetables than I shouldn\u2019t eat them at all,\u2019\u201d Larson said. \u201cBut my philosophy is that it\u2019s more important that you eat fruits and vegetables, whether they\u2019re convention or organic, than not eat them at all. If organic isn\u2019t in your budget, you can still eat healthy.\u201d<\/p>\n
Try online shopping and meal delivery services<\/strong><\/h2>\n\u201cA huge advantage of shopping for groceries online is you can see your grocery total before you check out,\u201d Larson said. \u201cThat allows you to look for cheaper brands and options.\u201d<\/p>\n
And while a meal delivery service may cost more per meal than if you had purchased the ingredients on your own, it can be a great alternative to eating out.<\/p>\n
\u201cWith a few meals a week, you\u2019ll get restaurant flavors and variety without the additional cost, and it saves a trip to the grocery store, so you will have fewer impulse purchases,\u201d Larson said.<\/p>\n
Don\u2019t forget enjoyment<\/strong><\/h2>\nCanned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n
And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n
\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n
\u201cSome people will say, \u2018If I can\u2019t afford organic fruits and vegetables than I shouldn\u2019t eat them at all,\u2019\u201d Larson said. \u201cBut my philosophy is that it\u2019s more important that you eat fruits and vegetables, whether they\u2019re convention or organic, than not eat them at all. If organic isn\u2019t in your budget, you can still eat healthy.\u201d<\/p>\n
Try online shopping and meal delivery services<\/strong><\/h2>\n\u201cA huge advantage of shopping for groceries online is you can see your grocery total before you check out,\u201d Larson said. \u201cThat allows you to look for cheaper brands and options.\u201d<\/p>\n
And while a meal delivery service may cost more per meal than if you had purchased the ingredients on your own, it can be a great alternative to eating out.<\/p>\n
\u201cWith a few meals a week, you\u2019ll get restaurant flavors and variety without the additional cost, and it saves a trip to the grocery store, so you will have fewer impulse purchases,\u201d Larson said.<\/p>\n
Don\u2019t forget enjoyment<\/strong><\/h2>\nCanned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n
And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n
\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n
Canned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n
And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n
\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n