The next step is to follow that quintessential shopping advice: Don't go to the grocery store hungry. You're much more likely to make impulse and unhealthy purchases if you do, so shop after a meal or grab a healthy snack before heading to the store.
And remember: The cheapest groceries are not always the most nutritious; consider spending slightly more for foods that are filling and nutrient-dense. For tips and recommendations for a more economical shopping experience, see below for advice from the experts at the Good Housekeeping Institute Nutrition Lab.
Fruit and vegetables are among the groceries with the largest price jumps lately , but you can still find affordable produce by buying seasonally.
Purchasing when produce is abundant helps lower the cost and will all but assure the best taste and highest levels of nutrition. Seasonal Fruits. Seasonal Vegetables. Another way to save money on produce is to opt for fruit and vegetables that have a longer shelf-life.
For example, to help extend your grocery dollars, choose apples over berries or carrots or celery over leafy greens. Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli, cauliflower, carrots and sweet potatoes.
Meat can be the most expensive category for most food budgets, and can account for a large portion of the overall grocery bill. To save money, opt for the ground variety of your favorite protein.
Ground beef, chicken or turkey are super versatile, easily frozen and can be used in many different recipes. Larger cuts of meat will usually cost less per pound, but they may require marinating, braising and slow cooking to bring out the tenderness.
If you do prefer to include cheaper cuts of meat, consider including:. Buying a whole chicken instead of pre-portioned cuts can also save money and the leftovers, including the bones, are great for making chicken soup or bone broth.
Consider cutting costs even further by implementing Meatless Monday or meatless dinners a few nights a week. Swap out meat for healthy plant-based meat alternatives such as tofu, tempeh, beans and legumes, as your protein source.
The cost of fresh seafood may also vary seasonally. According to the Seafood Nutrition Partnership , fresh Alaskan salmon is less expensive during the summer when the fish are more abundant. Other popular choices that may be worth buying seasonally include Albacore tuna in season July-October and halibut in season March-November.
Other ways to save money on seafood:. Whether you prefer dairy or non-dairy, you can find competitive prices due to the sheer number of products on the market. From tacos to salads to sandwiches, rotisserie chicken is a great source of protein and key vitamins and minerals.
But if you do for example, buying two rotisserie chickens in one week because of a really good deal , they can be be pre-shredded or chopped and frozen for future quick and easy meals, like fried rice, stir-fries, and burritos.
But we highly recommend giving it a try! Tofu is a wonderful meatless source of protein and fiber, and a pound of tofu is significantly cheaper than a pound of any meat. Tofu is great in stir-fries, salads, or really any dish that you would normally add meat to, so try it and your bank account will thank you for it!
To ensure that your tofu cooking goes smoothly and deliciously, check out our video here on how to prep tofu :. Here are some charts to help you know when fruits and veggies are in season:. Infographic Vegetables by Month US. This field is for validation purposes and should be left unchanged.
Infographic Fruits by Month US. Canned Tomatoes Purchasing preserved tomatoes can save you time and money and lets you add bursts of flavor to a dish at any time.
Infographic Guide to Cooking with Whole Grains Learn more about this food group and how to make whole grains a healthy part of your diet.
Potatoes Potatoes often get a bad rap due to infamous french fries and chips. Eggs Eggs are an excellent source of lean protein — each one gives you 6 grams of protein and less than 2 grams of saturated fat if you hard-boil them.
Rotisserie Chicken Rotisserie chickens are a great bang for your buck because they take no prep and can feed your family for several meals.
Video How to Prepare Tofu Learn how to prep and cook tofu the right way with this short video. Sign up for the Cook Smarts Newsletter. Frozen chicken is a convenient and budget-friendly source of lean protein. Eggs are notoriously the cheapest food around.
The nutritional value of eggs is impressive, providing a balanced mix of proteins, fats, and essential vitamins like B12 and iron. Meal Ideas: Scrambled eggs make for a great breakfast dish, and you can use the same ingredients to make something like an egg salad sandwich for lunch or an omelet for dinner.
You can purchase this versatile protein for a fraction of the price compared to steaks and other cuts of beef, and it contains nutritional value, including vitamin B12, zinc, iron, and protein.
Fish is a versatile and nutritious protein source in fresh and frozen varieties. It is packed with healthy omega-3 fatty acids, protein, vitamins, and minerals such as zinc, iron, and magnesium.
While hotdogs have some protein, they contain very few vitamins and minerals and tend to be high in sodium and fat—but they are cheap. Cabbage is a cruciferous vegetable that is both inexpensive and hearty.
It provides numerous health benefits, including vitamins A, C, and K, folate, and dietary fiber. Meal Ideas: Add cabbage to stir-fries or make a classic coleslaw salad with diced cabbage and shredded carrots.
Carrots are versatile root vegetables packed with vitamins, minerals, and dietary fiber. Not only are they good for you, but they also provide a delicious sweet flavor when cooked. Meal Ideas: Enjoy carrots in salads, soups, stews, or roasted whole as an easy side dish.
Lettuce is a leafy green vegetable that is an excellent source of dietary fiber and essential vitamins and minerals. Meal Ideas: Use it in salads, sandwiches, wraps, or as a side dish for dinner.
Potato is a humble root vegetable packed with nutrition and can provide great value for your grocery budget. Meal Ideas: You can add potatoes to soups, stews, and casseroles for flavor and texture.
Onions are versatile vegetables that come in wide varieties and can be used in various dishes. They are inexpensive, usually costing no more than a few cents per serving, and provide critical vitamins and minerals. Meal Ideas: Enjoy onions raw, sautéed, caramelized, roasted, or pickled for great flavor.
Spinach is a nutrient-rich, leafy green vegetable that is low in calories and packed with various vitamins and minerals.
It is affordable for salads, soups, or a side dish. Meal Ideas: Enjoy spinach in omelets, smoothies, or savory dishes like lasagna or stuffed shells. Peppers are colorful and versatile vegetables used in various dishes.
They are usually inexpensive and are a great source of vitamins A and C and antioxidants such as lycopene. Meal Ideas: Peppers make great additions to salads, stir-fries, sandwiches, omelets, and more! Squash is a versatile and nutritious vegetable you can add to many meals. It is low in calories but contains nutrients like vitamin C, potassium, and folate.
Meal Ideas: Utilize squash in meals, including roasting it as a side dish or adding it to any soup, curry, or stew. Meal Ideas: Enjoy it raw with dip or peanut butter or add it to soups and stews; sauté it with garlic and olive oil.
Peas are an excellent source of fiber, protein, and vitamins, making them a healthy addition to any meal. These are low in fat but packed with essential nutrients like folate, vitamins A and C, iron, and potassium. Meal Ideas: Peas can be steamed on their own or added to salads, stir-fries, soups, or omelets.
Bananas are delicious and affordable fruit with many health benefits. They contain essential vitamins and minerals, including potassium, vitamin B6, vitamin C, manganese, and magnesium.
Meal Ideas: Bananas make a great snack or addition to breakfast dishes like oatmeal or yogurt parfaits. They also work well in desserts like banana bread or smoothies.
Apples are a sweet and nutritious fruit available year-round and rich in fiber and vitamins like vitamins C, K, and potassium. Meal Ideas: Apples can be eaten fresh as a snack or used as an ingredient in recipes like baked apples, apple crisps, or apple pie.
Grapes are juicy and sweet fruit in various shapes and colors. You can buy them both fresh or dried. Grapes are an excellent source of vitamin C, antioxidants, minerals, and dietary fiber.
Meal Ideas: Try adding them to salads, baking them into pies or tarts, or making jams and jellies. Watermelon is a juicy and refreshing summer fruit with a bright red hue. They are full of vitamins A, B6, and C, potassium, and magnesium. Meal Ideas: Watermelon can be enjoyed as a snack or incorporated into salads, smoothies, salsa, or stir-fries.
Oranges are a sweet, juicy fruit with a vibrant orange color. Meal Ideas: Try adding them to smoothies, salads, and desserts, or enjoy them as a snack! Kiwi is a lovely and unique-tasting fruit that packs a powerful nutritional punch.
One kiwi contains plenty of fiber, vitamin C, potassium, and vitamin E. Blueberries are small, sweet, incredibly nutritious berries.
A cup of blueberries contains plenty of vitamin C, fiber, manganese, and other antioxidants. Cantaloupe is a juicy, sweet melon that is incredibly affordable and nutritious.
The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)
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