Although groceries aren’t as expensive as in 2023, they’re still not cheap. The United States Census Bureau Household Pulse Survey says a two-person family spends about $221 per week on groceries, while a family of four spends about $315.
Today’s Dietitian and Pollock Communications “What’s Trending in Nutrition” reveals that while 65% of Americans look for affordable groceries, 60% also want to improve their gut health, and 59.8% of shoppers value easy accessibility to food. Even with accessible food, how can shoppers stay within their grocery budgets and keep the food on the table healthy?
The Benefits of Frozen Foods
Many consumers concerned about saving money and eating a healthy diet turn to frozen foods. A report from Future Market Insights indicates Americans are buying more healthy, ready-made frozen dinners.
“Consumer demand for nutritious, organic, and clean-ready meals is rising as a result of their growing appreciation for food that serves a practical purpose in addition to pleasure. Customers are carefully picking their frozen foods to prevent negative health effects due to increased health knowledge and worries about food safety,” says Nandini Roy Choudhury, Client Partner for Food & Beverages at Future Market Insights, Inc.
The Academy of Nutrition and Dietetics says frozen foods maintain their nutritional value, and in some cases, may be more nutritive since fresh foods lose their vitamins and minerals over time. Those “fresh” green beans that traveled for several days to get to a grocery store may not have the same nutritional value of a bag of frozen beans. Frozen foods also last longer, making them more budget-friendly.
They do add a note of caution: make sure you check the Nutrition Facts label and ingredients list and avoid those with added sauce, as many can be high in saturated fat, added sugars and salt.
Alex Caspero, a Registered Dietitian and founder of food blog Delish Knowledge, says, “Frozen vegetables are also just as nutritious as fresh, but [are] a fraction of the cost. Use them in recipes where texture doesn’t matter, like casseroles, stews, and soups.”
Back to the Basics
Many shoppers rely on staples to help them make budget-friendly and healthy meals. Rice, dry beans, eggs, peanut butter, fruit, cereals, vegetables, and dairy products are helpful for any home chef. Buying frozen or canned vegetables and fruit can be economical. Many stores charge a premium for fresh produce, especially if it’s out of season.
Shoppers look for deals on in-season produce, especially if it’s on “manager’s special.” Often that designation means it’s getting too ripe or isn’t as cosmetically attractive as the rest of the produce. Consumers also buy non-perishable items since they last longer and require fewer trips to the store.
“I save money by sticking to the basics,” says Tiffany McCauley with The Gracious Pantry. “I buy a lot of dry goods like beans, lentils, and grains in bulk, so I’m not paying for the packaging. I spend the bigger portion of my food budget on meat and vegetables. But I buy cheaper cuts of meat like chicken thighs instead of breasts.”
Have a Plan
Shoppers who are the main meal makers in their homes swear by meal planning as a good way to keep grocery costs under control. Having a menu plan allows them to buy the ingredients they need without overbuying. Any leftovers are transformed into other meals later in the week, such as uneaten hamburgers that can be turned into meatballs or stuffed peppers.
Karen Kelly, a food writer at Seasonal Cravings, says, “Menu planning is an absolute must to help me save money on my grocery bill. I look to see what proteins are on sale that week and plan my menu around those. I also try to choose vegetables that are in season, as they tend to be a better price and higher quality. When I find our regulars on sale, like chicken breasts, ground turkey, and pork tenderloin, I stock up.”
Cooks should set out a weekly grocery budget, depending on what’s on sale and what they need. The shopper should also look in the pantry and fridge to see what they already have so they don’t buy what they don’t need. If the consumer makes a list before going shopping, it cuts down on impulse buys. Shopping in-season whenever possible allows consumers to find good deals on healthy fresh foods without blowing the budget.
Nearly every smartphone has a calculator function, so consumers can track their spending at the store as they go. Rounding items up to the nearest dollar helps the shopper get an idea of the total with tax, if your state or locality taxes groceries.
Low-Cost Recipes
Many cooks have go-to recipes in their back pockets to make when they want to save money on groceries. McCauley says, “My favorite budget meal is split pea soup. The ingredients are cheap, there are only a few of them, and the portions stretch for future meals.”
Kelly agrees. “We have this chicken tortilla soup at least a few times a month because it is budget-friendly and delicious.”
If the cook knows money will be tight that week, they can plan their menus around recipes they know their families like but aren’t too expensive. These recipes also tend to be simpler and save the cook time and money.
A cook who plans menus carefully and shops strategically can make sure they and their families eat a healthy diet without breaking the bank.
This article was produced by Media Decision and syndicated by Wealth of Geeks.