Eating healthy might take a little more work, but it doesn't have to be prohibitively expensive. While it is true that often unhealthy choices are the cheapest options in the grocery store, recognize often this comes with the hidden cost of your health. With a little insight, planning and forethought, you can find ingredients that are healthy, such as whole grains, vegetables, fruits, and lean protein and dairy, and make healthy meals at home. Don't forget to make a plan and stick to it at the grocery store. It can also help to make ingredients yourself, such as yogurt and broths/stocks.
1
Pick what's in season. When fruits and vegetables are in season, they tend to cost less. Often, grocery stores will run sales on what's in season because they know customers expect certain fruits and veggies at certain times of the year. As an added bonus, when things are in season, they taste better.[1]
In fall, look for produce like pumpkins, winter squash, cabbage, and apples.
In the winter, opt for winter squash, cabbage, and other root vegetables.
Springtime is great for produce like beets, leafy greens, spring onions, and asparagus.
Summer is a good time for watermelon, corn, and berries, just to name a few. You'll likely notice the cheapest produce prices in summer. Also, because produce is cheaper this time of year, you can buy extra and freeze it or can it yourself.
2
Check the prices on frozen and canned. While you may prefer fresh fruits and vegetables, you can often save money by opting for frozen or canned instead. These options have the same health benefits, though be sure to pick ones that don't have added sugar or salt.[2]
Check your proteins, too. Frozen chicken may be cheaper than fresh, and canned salmon and tuna is likely cheaper than fresh fish.[3]
3
Check out the weekly deals. Most grocery stores run weekly specials, which you can learn about through their weekly ads. When something is on sale, that's the time to stock up on it. Most protein can be frozen and saved for later, for instance, so if your store is running a sale on boneless, skinless chicken breasts, buy some to use and save for later.[4]
4
Compare prices every time. You probably already know to check for the lowest prices on the items you're buying. However, you may get stuck in a rut buying a certain brand and assuming it's the cheapest because it always has been. However, be vigilant, as prices change all the time. Occasionally there is a sale on a certain package size, or a discount on a run of product that changes what is the most affordable option. [5]
Look up and down, as grocery stores tend to put the most expensive items at eye level.
Keep an eye on store brands-- they tend to be cheaper.
5
Buy in bulk. While buying in bulk can come with a higher price upfront, it'll be cheaper overall. For instance, buying a large can of quick oatmeal is much cheaper than buying a box of the instant packets. Add some fresh fruit to create your own flavors.[6]
You can also buy some items in bulk bins at health food stores. Often these stores will have items like grains, beans, pastas, nuts, granolas, flours, and sugars. You can get just what you need, taking advantage of the cheaper prices without having to buy more than you need.
Bulk items require timely use. Do not fall into the trap of buying an entire gallon of mayonnaise that you will never use up before it expires, or that bargain box of cereal that no one in the family will eat.
6
Use coupons. Take advantage of coupons when you come across them. However, only use them for the foods you would buy anyway. If you're buying something you don't normally buy--even if it is inexpensive--you may be spending extra money for a product you do not want.
You can find coupons online, as well as in the newspaper. You can also use a variety of coupon apps to save money.
7
Apply for SNAP or WIC. If you are low-income, you might qualify for SNAP or WIC. SNAP is the contemporary version of food stamps, and you get your assistance on a debit-type card.[7] WIC is only for women with low income who have young children. Pregnant women also qualify. It's also more restrictive about what you can buy, but it can still help you afford healthy food.[8]
Visit your local SNAP office to apply in person, or you can apply online in many states. Check if you can apply online in your state at https://www.fns.usda.gov/snap/state-directory.
To apply for WIC, contact your local WIC office.
8
Find a farmer's market or local farms. Sometimes, you can find cheaper produce at the farmer's market, though you must hunt for deals. Also, driving out to local farms to pick your own produce can make it cheaper, as well. Be ready to use what you buy, though, as farm-fresh produce doesn't tend to last as long as grocery market produce, which is bred and treated to last longer. However, you'll make up for it in flavor.
Some farmer's markets even accept SNAP.
