How to Shop Healthy on a Budget

5 money saving tips

As we start a new year, many of us are looking to make healthier choices and improve our diets. However, it can be challenging to shop healthy on a budget, especially when you have a family to feed. Balancing nutrition and affordability can seem like a daunting task, but with a little planning and strategy, it's possible to eat a healthy diet without breaking the bank. Read on for tips and tricks to help you shop healthy on a budget while providing your family with delicious, nutritious meals.

1.     Plan ahead and make a list: One of the biggest mistakes people make when shopping for groceries is not having a plan. Walking aimlessly through the store and grabbing whatever looks good can quickly lead to overspending and poor food choices. To avoid this, take some time before you go to the store to plan out your meals for the week and most importantly create a well-organized shopping list. This will help you avoid impulse buys and stay focused on the essentials.

2.     Lean on the weekly circular:  Check out deals in the store’s produce, meat, and seafood department to plan weekly meals. Stock up on nonperishable staple items such as whole grain pasta, beans, and broth to reduce costs over time. These can found both printed and digital. 

3.     Shop in season: While fruits such as bananas are always in season thanks to consistent tropical weather and Dole’s broad farming operations and global logistics, buying fruits and vegetables that are in season is a great way to save money and enjoy fresh, flavorful produce. When fruits and vegetables are in season, they're typically more abundant, which means the price goes down. Plus, they often taste better because they're at the peak of their ripeness.

4.     Buy in bulk: Buying items in bulk can be a great way to save money, especially on staples like rice, beans, and oats. Look for items that have a long shelf-life and can be used in a variety of recipes. You can also save money by buying larger packages of seafood or chicken and portioning them out into individual servings to freeze for later.

5.     Reconsider protein sources: While protein is often the most expensive part of the food budget, you can meet your dietary needs with options such as tinned fish, eggs, nut butters and canned or dried beans and lentils which are all excellent sources of budget friendly protein. 

Eating healthy on a budget is not impossible, but it does require some planning and strategy. When you plan this week’s menu don’t sacrifice taste nor break the bank with our Banana Chicken with Black Beans, or our open-faced tuna melt – both are fabulous. With just a little effort, you can provide your family with delicious, nutritious meals while staying on budget.

Published November 1, 2023