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Let’s face it- we’ve hit hard economic times and we’ve probably all had to curb our spending in one way or another. Many people are under the impression that to eat healthy, you have to spend big bucks. This couldn’t be further from the truth. There are many ways to cut corners at the grocery store, you just have to plan ahead…

Here are some practical tips to save you from emptying your bank account at the supermarket:

1. Plan out your meals and snacks:

Take 10 minutes to jot down a week’s worth of meals and snacks for you and your family. From that meal plan, write a grocery list that contains all of the necessary food items that you will need. Make sure to check your fridge and cupboards for key items that you may be missing or items that you already have (you don’t want to have two of something if you don’t need it). By planning ahead, you will know exactly what you need at the grocery store and not have to make multiple trips during the week (you’ll save on gas too!). Having a list with you will keep you on track and you will be less likely to buy things that you don’t need.

2. Don’t go to the store hungry!!

The worst time to do a big shop is when you’re hungry- you will likely purchase items that you are craving at that moment and that you don’t need. Have a healthy meal or snack before you go so that you don’t make impulse buys.

3. Fresh isn’t necessarily better or healthier…

Try buying frozen vegetables and fruit and cut back on the fresh stuff. Frozen produce is just as nutritious as fresh produce and lasts a lot longer! In fact, frozen produce may be fresher than you think. It is flash frozen when it is extremely fresh (off the tree or vine), as opposed to most fresh produce that has travelled many miles to get to your grocery store. Frozen produce still has the same health benefits too: high in fibre, high in vitamin A, Vitamin C and high in antioxidants. There is usually a good variety of veggies in the frozen bags so that you get a variety of nutrients. Stay away from bags that contain sauces (such as stir-fry bags) as these will be pricier and the sauce will usually be high in salt and sugar. Make your own sauce at home or buy your favourite stir-fry sauce to go with it. When you buy fresh produce, only buy as much as you need and will eat. There's nothing worse than tossing spoiled produce- what a waste! Lastly, save the end pieces and other scraps from vegetables and make a big batch of vegetable broth. Freeze it in Tupperware containers and save for when you make soup!

4. Stay away from convenience items:

I know that some of you are used to having that convenient little oatmeal packet every morning that you can take with you to work. First of all, the oatmeal in these little packets is likely loaded with sugar and other additives that you don’t need, and it is the most refined version of oatmeal that you can get! Instead, try buying oatmeal in the bulk bins (the real rolled oats) or in the large bags on the shelf (large flake oats are the best). This kind of oatmeal is not only cheaper, but a lot healthier and just as convenient. All you need to do is get a measuring cup. Measure 1/3 cup dry and put into a microwaveable bowl. Add twice as much water or milk, stick it in the microwave for 1 ½ minutes on high and voila! It’s done! Add a bit of sugar, honey or sweetener, some berries or other fruit, a dash of cinnamon, some more milk and you have a balanced healthy meal that is high in fibre and will keep you full for hours!

Other convenience items to avoid if you want to save money: Pre-cut fresh vegetables or fruit (cut them yourself), ready-made trail mixes (make your own!), juice in the carton (buy frozen concentrate and make a big jug at home), 100 calorie snacks (they are expensive, unhealthy and will likely not fill you up), pre-cut cheese (you are paying for the labour).

5. Become a semi-vegetarian!

We all know that meat is probably the most expensive item that you buy at the grocery store. So why not take this time to try out some different protein-rich foods? Dried or canned beans, lentils, peas and other legumes are high in protein, high in fibre and rich in many vitamins and minerals. They are cheap too! Make sure to rinse any canned beans that you get under cool water before using. This will get rid of a lot of the extra sodium (salt). Use is soups, casseroles, and salads.

Did you know that dairy products are also rich in protein? Yogurt, cottage cheese and milk are all great sources of protein and milk and yogurt are also excellent sources of calcium!

Try tofu! Soy-based foods are high in good-quality protein and have many other health benefits. Try soft dessert tofu in smoothies and firm tofu in stir-fries and casseroles.

Eggs! Eggs provide an excellent source of protein, are high in heart-protecting omega 3 fatty acids (if you buy omega-3 eggs), and are also one of the rare food sources of vitamin D.

See how easy it is to eat healthy and not break the bank? Try a few of these ideas out and put it to the test... more than likely, your diet will be just as healthy or more so than before, and you will save money!  

Comments or feedback on this article? Let me know by e-mailing me at sarah@nutrioconsulting.ca.