Shop Smart

A lot of people tell me its expensive to eat healthy. I agree, it can be costly. However, if you shop right you can eat healthy without costing yourself a fortune at the grocery store. You don’t need to shop at Whole Foods or other high end grocery stores to get healthy foods. You can do just fine at your local market or stores like Trader Joes and Target. It’s important to me that I stock my kitchen with quality goods, and I do my best to do so without spending too much. For anyone who struggles with grocery shopping or feels making healthy choices is too expensive, I hope you can take away something from this post.

Don’t go to the store on an empty stomach. I have learned over the years is that the hungrier I am, the more I will want to buy, and wander through the store. Making a list is a helpful way to stay organized when you get to the market. Lists also help me take stock of what I have in my fridge/pantry before heading to the store. The more time I spend wandering the store the more things I will come across and ask myself, do I need this? Without knowing what I already have at home, I will most likely end up buying it. Soon the grocery bill can rack up another 20-50 dollars. To make shopping less of a guessing game, always take stock of what you need and have in your kitchen. Making a list also helps me plan for the week. I like to think about what my week is going to be like and what I will need, to avoid buying things that are going to spoil.

I don’t plan my meals for the week, instead I like to go to the store and pick out a couple proteins (meat/fish/tofu) and a variety of vegetables that look good. I think of different meals I can create with all the ingredients as I shop. I like to buy what looks good and usually the best produce is what is in season. Leaving the store with a couple protein options and an equal amount of veggies gives me the flexibility and options to create different meals throughout the week.

I like to shop the perimeter of the store. Produce, meat, fish, dairy, and the bakery are all on the perimeter. There are few things I need to go into the aisles for; for example cereals/granolas, nutrition bars, canned goods, and pasta. So just going down two aisles sometimes is all I need. Also, this is where having a list comes in handy because if you know exactly what you need you wont have to pace up and down the aisle. This way you can go into the aisle knowing exactly what you are grabbing and keep moving. Typically bulk foods are also on the perimeter of the store and I like to take advantage of this area to stock up on nuts and raw trail mix.

Shopping the sales helps me make my grocery decisions for the week. A lot of the time the meat and fish department will have sales going on. My local market sometimes holds sales such as a buy one get one free for a package of meat. Whether its sirloin steaks or chicken breasts, I definitely take advantage of this and throw one package in the freezer for later in the week. This is one reason why I don’t completely meal plan ahead of time because I don’t know whats available or on sale until I go to the store. My list for the store will say something like, protein/meat for four nights instead.

When there are sales on pantry items, take advantage of them! Pantry items when paid in full can add up quickly on the bill. For example, if I need to buy more coffee and its on sale, I will grab two bags instead of one. Be mindful to only buy the things you will use and not just for the sake of a sale. Market brand items can easily be overlooked by many shoppers. Typically the store brand is less expensive while providing the same product.

As much as they can be a time savor later on in the kitchen, try to steer clear of the pre-cut fruits and produce. They will always be more expensive than buying produce whole. Another sneaky money grabber is organically labeled food. A lot of times markets and suppliers will label things as organic just to raise the price. If you want organic produce I suggest going to a farmers market. This is where you will get the most value for your money and best quality organic produce.

Learning your markets can be helpful when shopping. Shopping at multiple stores can be a pain, but, there could be some benefits to making a trip to a second market for something specific. Pantry Items can be more cost efficient at stores like target or Walmart, etc. However, you may want to get your meat/fish from your local market. Stock up on pantry items ahead of time, and make trips if needed to your local market for fresh ingredients during the week.

One aisle that is very helpful to those who are busy or maybe don’t enjoying cooking as much is the frozen aisle. Im not talking about the pre-made meals, try to stay away from those as they are loaded with sodium and preservatives. However, the frozen foods section offers lots of other great cooking shortcuts. You can find frozen, pre cut vegetables that are free of any seasonings. Avoiding seasoned foods saves you from the high sodium. This is a quick and easy ways to add vegetables to your meals when you don’t have all the time. Frozen rice, quinoa and other grains are another cooking shortcut. This helped me a lot when I first started cooking as to me cooking grains was very time consuming. Now, to save me money, I like to buy a big bag of grains whether its rice, or quinoa, and each time I cook it I will cook extra to store in the freezer. This way I have my own ready to go frozen grain for quick cooking during the week.

My last tip for grocery shopping is to buy something for yourself that will bring you pleasure. Grocery shopping is a chore and you deserve to treat yourself. A bag of chips, carton of ice cream, or maybe a candy bar, pick an item just for you. This way you will leave the store full of nutritious foods, a little more money in your pocket, and a happy soul.