Eating Healthy on a Budget

 

Nobody who has been in a grocery store in the last few years needs to be told that food prices have increased dramatically. Prices have risen almost 26% over the last 4 years. To put that in perspective, a basket of groceries that cost you $100 in November 2020 would now set you back $125.80. That’s an increase of nearly $26 for the exact same food items.

But you are not getting the exact same food items. Many producers have quietly been shrinking the amount of product included in their packages, sometimes very significantly, while keeping prices the same. A sneaky way to charge you more without appearing to. Luckily the impact of this is small, but enough to boost the real price you are paying for food by about 4% above the actual price increases.

And all of this is just since November 2020.

Unfortunately, as food prices rise, the price of fresh, healthy foods seems to rise even faster than the price of processed foods does. Thanks to government subsidies of many processed foods, eating healthy on a budget can seem difficult when other choices can be more expensive. This can be especially challenging for older people trying to get by on a fixed income.

Here are five easy to implement tips for getting the most from your grocery dollar. In addition, cut yourself some slack. We don't have to be perfect, or buy only more expensive organic produce or avoid using any processed foods. Just do the best you can. Even little things add up.

Always Meal Plan

This may be the single best way to rein in your spending on groceries. It can save you not only money but time. Don't head to the grocery store until you have in hand a list of what you are going to buy. If it is not on your list, don't buy it. Build your list based upon what you plan to eat for the next week. And be sure to check your pantry and freezer to make sure you really need to buy something before you do.

This can be much less work than it sounds. There are many very good meal planning apps and web sites, most with free versions, that can streamline the process, suggest meals that meet your dietary preferences and even generate your shopping list for you. I particularly like Mealime.com, but there are many to choose from.

Buy in Bulk

It only makes sense to buy things in bulk if you are really going to use them and if they will last until you do. But when it makes sense, it can make a lot of sense. Yes it may cost you more on the day you buy, but buying in quantity will absolutely save you money in the long run.

Here is a list of items that you will save money buying in bulk - and a few where it is usually just not worth the effort. Obviously adjust the list based upon your own needs and preferences. There is no reason to stock up on food that your family will not eat! Regularly stocking up on groceries in bulk should easily pay for an annual membership in your preferred warehouse club and still leave money in your pocket.

Make Your Own Cleaning Products

This may sound a little over the edge, but seriously it is not. It will save you money and you will be spreading fewer chemicals all over your home. Many items you probably already have at home, such as white vinegar and baking soda, are the basis for inexpensive and effective household cleaners. I have have a spray on carpet cleaner that is citrus based and works great.

Here are a few basic ideas to get you started.

Find Inexpensive Vegetables

Fresh produce can often be the most expensive items in your shopping cart. But it is also among the best roods that you can eat to support your health and wellness. Here are two great strategies for keeping the price of produce lower. First, educate yourself about what fruits and vegetables are in season and plan your meals around them. Greens and root vegetables and cabbages are available all winter long and are relatively good buys. Summer means summer squash, salads, peppers, and tomatoes.

The second way to keep your cost down is in your freezer. Frozen vegetables are just a nutritionally powerful as fresh ones are. And in fact they can sometimes be the fresher of the two when the season requires shipping product from far away. They also often come cut up so they can even be more convenient than fresh. I can't remember the last time I small diced a carrot.

Make Your Meat Go Further

As a rule, just use a little less and use what you save to create another meal. Save some to use in stews and soups, which can easily do with just a little. Create meals using beans along with a little meat. Like meat, they are a great source of protein. And really, who doesn't like a pot of home made chili?

Here are a few ways of making meat last longer that you may not have considered before.

Honestly, while we can all hope to see grocery store prices stop increasing for a while, you may as well face the fact that they will not be headed lower any time soon. So here are some more savings tips you can use on your next visit.

And if you have a few tips of your own, please share them here so that others can benefit from them too!