Shopping for Nutrition on a Budget

You don't need to empty your wallet to plan nutritious meals for you or your family. In fact, your grocery bill does not have to increase if you replace less healthy foods with more nutritious alternatives. And, if you plan well, it might even go down. For instance, compare costs the next time you grab a snack: That 50- or 60-cent apple or banana is a financial and nutritional bargain compared to a dollar-sized gourmet cookie. And it's about the same price as a sugar-laden candy bar or a small bag of chips.

Eat Smart

Decades of research have identified some basic nutritional strategies that can help ward off cancer, heart disease, and other health problems. As it happens, many of these strategies also may naturally trim your food budget.

Eat a diet that is rich in grains, fruits, and vegetables:

Choose grains that are high in fiber, such as whole-wheat breads, oatmeal, and brown rice. Limit your intake of "empty" carbohydrates, such as muffins, doughnuts, and white bread.
Aim for a variety of fruits and vegetables. A good mix includes citrus fruits, green leafy vegetables, and cruciferous vegetables, such as broccoli.
Keep meat portions relatively small and lean. Think of meat as a "side dish" rather than the main course.
Keep total fat intake to 30% of daily calories. Choose "good" unsaturated fats—found in margarine, olive oil, and nuts—over "bad" saturated fats in meat, butter, and other animal products.
Watch salt intake—aim for 2,400 milligrams a day.

At the Store

Breads and other grains

Choose unsweetened cereal—it's usually cheaper and better for you than sugar-coated.
Check the fiber content to make sure you're getting what you pay for. Look for breads with at least 2 grams of fiber per serving and cereals with at least 4 to 5 grams a serving.
Learn simple recipes for preparing brown rice and other grains instead of buying expensive prepackaged mixes, which also tend to be high in sodium.
Snack on healthy grains, such as low-fat popcorn or multi-grain crackers.

Fruits and Vegetables

Plan menus around fruits and vegetables in season. For instance, in spring, toss some strawberries on your salad. In the fall, substitute apples. The weekly grocery ads will tell you what produce is plentiful—and, thus, cheaper.
Shop more often, if possible, to pick up fresh produce. However, if you can shop only once a week, buy frozen, canned, and dried varieties to eat after your fresh produce runs out.
To avoid waste, learn which fruits and vegetables tend to last longer. These include broccoli, cabbage, carrots, potatoes, apples, grapefruit, melons, oranges, pears, and tangerines.
Pick canned fruits packed in water or light syrup versus heavy syrup—most are about the same price.
Make sure packaged juice is 100% fruit juice and not a fruit "drink" with added sugar and calories. While 100% fruit juice can be more expensive, you'll come out way ahead in terms of nutrition.
When making your own juice, choose oranges and grapefruits that are heavy for their size—they'll give you more juice.
Buy whole heads of lettuce or whole carrots rather than pre-cut or pre-washed varieties, which are more expensive.
If you need only a small amount, try buying produce in small amounts from bulk bins or pick some up from the salad bar.
Buy frozen produce or fruit in bags rather than cartons. Pour out only what you need and replace the resealed bag in your freezer.
Consider harvesting your own vegetables and herbs if you have the time and space to plant a garden.

Meats & Other Protein

Look for low-fat and low-salt varieties of lunch meats. And substitute turkey bacon or lean ham for sausage and bacon. These healthier choices are about the same price—or even cheaper—than less nutritious meats.
Choose poultry—white meat is best—over beef. It's often cheaper and lower in fat. But, for a change of pace, try the leaner cuts of beef or pork now available.
Substitute less expensive protein sources for meat at least several times a week. These include beans, eggs, nuts, and soy.
Try less expensive varieties of canned tuna and salmon when appearance doesn't matter—for example, in sandwiches or casseroles. Flaked tuna costs less than chunk, and pink and chum salmon is usually less than sockeye and king.

Dairy Products

Buy non-fat (skim) or low-fat (1%), which cost about the same as whole milk.
Try tasty low-fat varieties of sour cream and cheeses, which cost no more than regular varieties.
Go with frozen yogurt, sherbet, or sorbet rather than ice cream. You probably won't spend any more money—and you'll save a lot of fat and calories.

Fats & Oils

Prepare your own salad dressing with olive oil, vinegar, and various herbs.
Choose soft margarine rather than butter, which is full of saturated fat. Look for those with liquid vegetable oil as the first ingredient. Better: Choose olive oil rather than soft margarine.
Consider buying large bottles of heart-healthy olive oil for cooking. You'll save money in the long run compared to buying two small bottles. In addition, save the more expensive extra virgin for salad dressings. Regular olive oil is fine for cooking.

Common Cents Shopping Tips

There are no secret strategies for saving money at the grocery store. Today, frugal shoppers are using the same commonsense strategies they have for decades: strategic meal planning and a willingness to shop for bargains. Here's how to get started:

Take time to plan healthy menus for the week. Look for ways to stretch recipes into several meals. For instance, serve a roasted whole chicken on Sunday. Then, save leftover chicken for tacos on Tuesday. And use the back and neck bones to make chicken broth for soup or sauces.
Scan supermarket specials in the newspaper. For instance, if tomatoes are on sale, consider making spaghetti sauce.
Clip coupons for savings—but only for products you usually buy. Many supermarkets also offer "double coupon" days, discount savings cards, and senior citizen discount days.
Bring a shopping list along to help you avoid impulse buying. Along the same lines, don't go shopping when you're hungry and more likely to buy items you don't need.
Compare the prices—and taste—of national, store, and generic brands for possible savings.
Buy economy-size foods only if you will eat that much. You won't save anything if food goes rotten.
Invest in storage bags and containers so that you can refrigerate or freeze leftovers. And take the time after shopping to freeze items you may not use right away. For instance, if you're going to eat bread slowly, freeze half the loaf.
Pick up extra canned foods when they're on sale.