Blog Archive

Cut the Fat in your Budget: Tips for the Smart and Savvy Grocery Shopper

Posted by HIM on Wednesday February 23rd, 2011

Most people seem to think that loading their grocery carts with healthy foods is going to cost them a fortune. However, the truth is, eating healthy does not have to be expensive at all. While some of us can afford to shop at high-end, organic grocery stores without having to worry about their budget, most of us can’t. So before you land that high-paying job or marry rich, here are some tips to help you become a smart and savvy grocery shopper.

Plan ahead

Take the time to plan a menu and make a shopping list. You will be surprised by how much time and money this can save you at the grocery store. Check out flyers at your local grocery stores for sales and coupons. This will save you money and time it takes to make extra trips to the grocery store.
Check what food you already have in your kitchen so that you do not buy food that you do not need.
Buy your produce at a local farmer’s market. They are most likely going to have fresher produce for a cheaper price.
Don’t shop on an empty stomach! Hungry shoppers tend to buy more than they need, so eat before you go grocery shopping.

Tips at the Grocery Store

Follow your shopping list! I cannot stress this enough! Many purchases in a grocery store are unplanned. Foods bought on impulse are often expensive and unhealthy choices.
Shop the perimeter. Usually the most nutritious foods are found on the periphery of the store; these include fresh fruits and vegetables, breads and other grain products, meats, seafood and dairy products. Many premade frozen and processed foods are found in the middle of the store.
Stock up on items, such as canned and frozen goods, when they go on sale. Choose low sodium canned foods that are packed in water or juice.
Look for food on the top and bottom shelves. More expensive items are usually placed at eye-level.
Store brands and generic brands usually cost less than brand name products, and they are usually just as nutritious.
Single portion items (ie fruit, vegetables, yogurt) are often more expensive than buying in bulk so you are better off buying in bulk and portioning things out yourself.

Healthy Eating for Less using Canada’s Food Guide

Food Group	Expensive Choices	Less Expensive Choices
Fruit and Vegetables	Out of season produce. Avoid buying single portion servings. Try to buy produce by the bag (ie potatoes, onions, apples). Premixed salads.	Fresh fruit and vegetables that are in season. Frozen or canned vegetables and fruits are often just as good and nutritious as fresh. If you are concerned about sodium content, rinse canned vegetables before cooking.
Grain Products	Instant rolled oats and oatmeal. Single portion snacks such as granola bars, and rice krispie squares. Many ready-to-make rice and pasta dishes.	Buy any snacks in bulk and portion them into single servings at home. Stock up on bread and bagels when they are on sale and freeze for later use.
Milk & Milk Products	Individual portions of yogurt and pudding. Most cheese	Buying jugs of milk and tubs of yogurt. Skim milk powder can be used in soups, puddings, baking, sauces and casseroles. Use cheese sparingly for added flavor. That way, you can cut both cost and fat in your diet.
Meat & Alternatives	Roasts, steaks, lamb, shrimp, corned beef and canned meats. Skinless, boneless meats.	Use cheaper cuts of meat such as stewing beef, and shoulder cuts. Marinate to add flavour and tenderness. Braising and slow cooking can also help tenderize tougher cuts of meat. Buy a whole chicken and cut it into pieces and freeze them for later use. Use beans in casseroles, soups and salads.

Other Suggestions

Meat is usually expensive so try to eat alternatives such as eggs, tofu, nuts and beans once or twice a week. Consider adding beans in salad and soup and using tofu to replace your meat in stir-fries. Not only are they great protein sources but most of these foods are packed with fiber!
Another way to save is to buy larger portions of meat, divide it into individual servings and freeze them for later use.
Use meat-stretching main dishes like casseroles, soups and stews.
Try to make large portions of a recipe and freeze ahead for later use. Chilies, soups, pasta sauce (even lasagna) and stews are great for this.
Make a weekly/monthly food budget and challenge yourself to stick to it.

If you would like help with budget planning, why not call to book a meeting with a HIM Strategic Advisor?

Jacky Lo
UBC Bachelor in Food, Nutrition and Health
Dietetics Major