Dietitian's Advice: 4 Money-Saving and Healthy Grocery Store Hacks

Nourishing foods are often viewed as the most expensive foods at the grocery store. Instead of seeking them out, we steer our carts towards the foods we think we can afford. It’s time to turn the cart around because those nourishing foods are affordable, you just need to employ the right smart shopping strategies.

I rarely buy anything at full price. Clothes, cleaning supplies, you name it, I’m looking for the deal. What was once a painstaking process is now as simple as swiping open an app. Yes, it takes a bit of extra time, but that’s energy well spent since it could mean more money in your pocket.

What does it mean to shop smarter? Here are ideas to get you started.

A trip to the grocery store used to mean grabbing your envelope filled with “clipped” coupons from the weekend newspaper circular. Instead of relying on apps with constant updates and information, our parents and grandparents had to wait it out to see what was on sale and then clip the physical coupon.

We’re fortunate to have technology at our fingertips. We can use store apps to claim deals on groceries, with no scissors required. This makes it easy to scope out the sales before you head to the store, says Tenika Miles, MS, RD, LD, Owner of Scaled Balance Nutrition. Look for coupons, but also other digital savings, like in-store QR codes, she suggests, before checkout to maximize savings. If you’ve already downloaded your store’s app, consider allowing notifications to alert you of new deals. That way you’ll know when your favorite foods are on sale.

Shopping the sales also helps with meal planning, so start there first. Seasonal produce is often on sale, so stock up on these items while you can and shape your meals around them. Check out the deals on produce, but also meat, seafood, and shelf-stable options like dry beans and canned goods. Don’t forget the frozen foods either. Stock up on frozen vegetables and fruits when they’re on sale. They’re a simple, inexpensive way to boost the nutrition of any meal.

Buying in bulk can seem like a bargain too enticing to pass up, but consider the deal before you buy. If the item is something you know that you and your family enjoy and you know will get consumed, go for it. If not, it’s okay to let the deal go, that way food (and money) won’t go to waste.

As for the items you end up buying, consider taking out what you need, then cook and freeze extra for use later. For example, if broccoli is on sale, grab a few bunches. Add it to your recipes for the week then steam and freeze extra for tossing into meals you plan on enjoying later.

Take inventory of what you have before you shop, says Barbie Cervoni, MS, RD, CDCES. We’re all guilty of buying things we already have stocked in our pantry, fridge, and freezer so double-check your stash to reduce food waste and food cost.

If food waste is a concern when making bulk purchases, consider frozen and canned varieties, says Yasi Ansari, MS, RDN, CSSD- National Media Spokesperson for the Academy of Nutrition and Dietetics. Not only do they last longer, but they’re just as nutritious as their fresh counterparts since they are picked at peak ripeness.

Shopping is always more fun with a friend, even grocery shopping. Your friends (or family) can provide the inspiration you need to try new recipes and meal ideas. Enlist like-minded friends who value health and nutrition like you do so that it’s a win-win situation for both of you. Make the list together, shop together and then split the bill. This way you can pack your carts with the nourishing foods on your list without feeling like you’re spending too much or potentially wasting anything either.

Since you’re shopping together, you might as well cook together too, says Ansari. Alternate kitchens and choose one or two days a week to prepare and cook meals. While the food is cooking, portion out snacks for the week to make it easier to eat nutritiously when on the go or while eating at home.

If meat finds its way onto your plate for most meals, consider swapping it with plants as an easy way to eat healthier and save money. Many plant-based sources of protein are less expensive, pound for pound, than poultry, meat, and seafood. Plus, that same pound of dry beans can more easily feed a crowd. That's because one pound of dry beans yields 6 cups of cooked beans, which provides 12 servings. The same can’t be said for that pound of ground beef, which will only serve four.

Adding more plants is a great way to improve the nutrition profile of meals as well. Include a variety of vegetables, fruits, beans, and whole grains to maximize the benefits.

If you’re not sure how to incorporate more plant-based proteins into your meals, consider using them as a simple swap in recipes you’re already enjoying. For example, Cervoni recommends using legumes, like black beans, as a replacement for chicken, beef, or fish, in grain bowls, soups, salads, and tacos.  

Eating for better health doesn't have to be an expensive endeavor. With a little planning, you can create cost-effective meals that are delicious and nourishing. Download store apps for deals, pick up bulk items when it makes sense, grab a friend and go meatless to help keep costs low, but the nutrition benefits high.