Shop Smart to Save $$

Is it possible to maintain a nutritious diet without blowing your budget? Absolutely! These tips will guide you in making wise food choices that are good for your health and your wallet.

Let's start with some simple money-saving techniques:

• Don’t hit the store on an empty stomach. Shopping while hungry often leads to impulse buying of less healthy options. Grab a healthy snack before you head out.
• Shop from a list. Take a moment to jot down what you need before your shopping trip.
• Choose the store closest to you where you can get the best deals on what you buy the most. After all, gas prices are on the rise as well.
• Use coupons. Look for coupons online, in the newspaper, or in the store’s app. Check brand websites for valuable coupons as well.
• Try a subscription. Many online retailers offer discounts for setting up regular orders, which works well for pantry essentials.
• Look for loyalty programs. Most grocery stores offer extra savings for members.
• Shop mid-week. Stores often restock mid-week and offer discounts on items that didn't sell the previous week.
• Buy in bulk. To avoid waste, only buy items in bulk if you can freeze them, they have a long shelf-life, or if you’re cooking for a crowd.
• Shop local. You might save money by getting fresh fruits and veggies from farmers' markets or through a CSA (community supported agriculture) membership.
• Buy perishables in quantities you’ll use. Don’t be afraid to split up bananas or grapes according to how many you can use before they go bad!
• Limit ready-prepared foods. The convenience of prepared foods is great, but you have to pay more for it.

Now, let’s take a virtual trip to the store with aisle-by-aisle tips.

Produce
The best bet is usually to buy what is in season. Bonus! Produce that is in-season is at its tastiest and most nutritious.

Seasonal Fruits

• Spring: apricots, avocado, pineapples, strawberries
• Summer: blackberries, blueberries, cherries, peaches, plums, watermelon
• Fall: grapes, kiwi, pears
• Winter: grapefruit, oranges

Seasonal Vegetables

• Spring: broccoli, artichokes, asparagus
• Summer: eggplant, green beans, tomatoes, summer squash, zucchini
• Fall: Brussels sprouts, parsnips, sweet potatoes, yams, Swiss chard, turnips
• Winter:potatoes, pumpkins, leeks, rutabagas, winter squash

Additional tips for saving on produce:

• Choose fruits and veggies with a longer shelf-life. Apples over berries. Carrots and celery over leafy greens. Canned and frozen produce last much longer than fresh.
• Choose fruits canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious and often cost less.
• Stock up on frozen veggies without added sauces or butter.
• Generally, the cheapest produce year-round tends to be bananas, apples, oranges, broccoli, cauliflower, carrots, and sweet potatoes.

Meat and meat alternatives
Meat can easily account for a large portion of your overall grocery bill. To help you save on protein:

• Choose ground beef, chicken, or turkey.
• Try budget-friendly cuts of meat like lamb shoulder, pork butt, chuck roast, and flank steak.
• Buy a whole chicken instead of pre-portioned cuts to stretch your dollar and have leftovers for other meals.
• Go meatless a couple days of week to help you save. Swap out meat for healthy plant-based proteins such as tofu, tempeh, beans, and legumes.
• Consider eggs over meat. While the price of eggs has increased, they can still provide a cheaper, lean animal protein option over more expensive meat and poultry.

Seafood
The price of seafood can vary by season. For example, you can save on fresh Alaskan salmon during the summer, Albacore tuna from July-October, and halibut from March-November. Other tips:

• Buy in bulk and/or frozen.
• Choose cheaper varieties that have a similar taste and flavor. Mackerel can be used in place of tuna. Flounder can be used in place of halibut.
• Consider canned seafood. Unopened cans can last up to 4 years and pouches up to 3 years.
• Use the entire fish. Save the head, tail, and bones to make fish stock. Tail-on shrimp is often cheaper and the tails can be used to flavor stock.

Dairy, dairy alternatives, and eggs
Whether you’re going dairy or non-dairy, check the labels for added sugars and saturated fats and choose the healthiest options. Here’s some ways to save:

• Non--dairy milks may be more expensive but some non-dairy brands don’t need to be refrigerated. Buy in bulk when there are sales
• Choose the larger size of low-fat plain yogurt instead of single flavored yogurt. Then add your own flavors by mixing in fruits.
• Check your local farmers markets for eggs. They are often significantly cheaper and will taste fresher.

Pantry Staples
This category includes dry and canned goods such as flour, oatmeal, beans, soup stock, nuts, nut butters, and seeds. Dried and canned beans are among the cheapest and provide a great source of plant-based protein and fiber. Grains like brown rice and oatmeal are also cost-effective and nutritious. Ways to save:

• Choose store brands over name brands. Most of the time there is no difference in ingredients (but compare labels to double check).
• Buy items with a long shelf life (beans, legumes, rice, oatmeal, dried pastas, and coffee) in bulk.
• Consider setting up recurring subscriptions from an online retailer for items you use frequently.
• Look for 100% whole grain breads with little or no added sugars. Breads freeze well. Consider buying in bulk if the price is right.

Frozen Foods
Buy in bulk when frozen products are on sale. They can be stored in your freezer for months. Items worth stocking up on include:

• Berries and mango (great in smoothies!)
• Edamame (a healthy plant-based protein)
• Cauliflower, broccoli, mixed and riced veggies
• Fish and meat

By following these tips, you can navigate the grocery store aisles with a plan in mind, making healthier choices while saving money. Your wallet and your well-being will thank you!