The grocery store can be a little intimidating, especially for someone that isn't used to grocery shopping alone. There are so many options to choose from and so many "junk foods" to get trapped into buying. When going to the grocery store, there's a few tips to help you get the most out of your experience and stay away from the items you don't actually need.
Let's have a grocery store "tour:"
Stick to the outer aisles. This includes the produce (fruits and veggies), meats and eggs(typically), dairy products, and frozen foods. These are the sections to go crazy in. Well not too crazy, but these are the sections we want to be shopping in!
Spend most of your time in the produce section. Try to get a variety of fruits and vegetables to get all of your vitamins in!
In the meat, fish, and chicken aisle,stick to the lean meats and skinless chicken. Fish can be expensive, so canned tuna or salmon is always an option!
In the dairy aisle, stick to low-fat or nonfat options of cheese, milk, and yogurt.
Don't be afraid of the frozen section! Frozen fruits and vegetables are great staples to have for sides for meals and smoothies and last for a super long time so you don't have to worry about them going bad before you can eat them.
In the canned foods aisles, look for canned vegetables, tuna and chicken, and beans. These are staple items that most likely won't be on the outer aisles of the store but are still great to add in our diets.
The bread, cereal, and pasta aisles. Try to find whole grain options: whole-wheat breads and pastas, brown rice, quinoa, and cereals with at least 4g of fiber per serving and the least amount of added sugar you can get.
Spend less time in the inner aisles (with the exception of the grains, canned vegetables, beans, and meats that we talked about above). It is okay to get some items from the inner aisles, just keep in mind that these are the most processed items, so keep your time in the inner aisles short and sweet, getting only what you need.
Now your probably thinking okay this is great but I don't have much money so how do I grocery shop on a budget? I gathered some tips that I use while grocery shopping to keep costs down and let me get the most for my money.
Tips to help you grocery shop while on a budget:
Plan out your list (and meals if you can!) before going to the store. This will help you stick to what you actually need and not just what looks good but you won't actually use.
Cook large portions, store the leftovers, and use for meals for the next few days (aka meal prep). This is a great option for those who have the storage and cooking space and will save you time cooking.
Buy generic brands when possible. The generic brand is typically going to be at least a few cents cheaper, if not dollars cheaper, which will add up to major savings at the checkout1
Buy frozen or canned vegetables and fruits. Although fresh is usually preferred, canned or frozen items can be slightly cheaper. Eating lots of canned items can drastically increase the amount of sodium you are consuming so be aware! If you are buying canned items, try to get the no salt added version and make sure you drain and rinse the product before cooking/eating.Buy fruits canned in their own juices, not oils. Buy frozen vegetables that are not pre-seasoned or already have sauce on them since this will also increase the sodium content. You can always season the veggies on your own!
Don't grocery shop when you are hungry. This is a huge one! When you go to the grocery store hungry you are way more likely to buy items that you don't actually need or will actually eat later in the week but sounds good right now. Eat a meal or snack before the grocery store and stick to your list to save some money!
Eat a protein variety. Meat can be very expensive. Instead of eating chicken or beef with every meal, try using legumes, eggs, or canned fish and chicken instead. These items tend to be cheap and can add variety to your diet!
Buy some foods in bulk. Items such as grains (brown rice, oats, etc.) are sometimes available in bulk at the grocery store and have a long shelf-life. Since they are in bulk they are generally cheaper than buying several individual packages of the same product and can end up saving you quite a bit of money in the long run. If you have the space, stock up!
Freeze leftover fruits, vegetables, and meats. Instead of throwing items that you didn't use away, freeze them before they expire and they will last a good bit of time in the freezer. Wrap the meats in foil or plastic bags, throw the fruits and veggies in plastic bags, and store in the freezer. Then all you have to do is thaw, cook, and eat!
Use the store's ordering and pick up service (if they have one). These services help you stick within your budget but allowing you to keep an eye on the price as you shop.
These are just a few tips on grocery shopping and sticking to a budget to get you more acquainted with the grocery store and ways to still eat healthy even if you don't have a lot of money!
Sources: Zelman K. 10 tips for healthy grocery shopping. www.webmd.com
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