Shop Smart. Eat Smart: 10 Tips for Saving Money While Eating Healthy

By Frank Albano Jr., MS, RDN, and Jazmin Ruvalcaba, Dietetic Intern

March marks the beginning of National Nutrition Month and this year we are looking “Beyond the Table” at ways we can stay within our budget but continue preparing healthy and sustainable meals. According to a recent report by the United States Census Bureau, Californians spend more on groceries than residents of any other state. While the average American family allocates approximately $270 per week for grocery expenses, Californians surpass this figure, spending nearly $298 weekly. Concurrently, obesity rates persistently climb across the nation, posing health risks to millions of adults and children. Nevertheless, by equipping individuals with proper resources and knowledge, it is feasible to adopt nutritious eating habits without straining finances. Explore these 10 helpful tips designed to help you save money and eat healthy:

1. Make a List:

The most important part of any successful grocery store visit is a list! By creating a list, you develop a more structured plan of what you are going to need to buy once you go in the store. It also helps decrease the number of purchases of non-essential foods and snacks. The process of making a list should be ongoing and start immediately after your most recent visit. As you run out of items/staples add them to your grocery list as soon as possible. You can also try meal planning and generate a list based on what you need for your planned recipes.

• Use your phone's note taking app, Alexa’s or Google’s grocery lists, or list services embedded into grocery apps as a convenient and easy way to quickly add or change what you need. If you still enjoy paper lists, that works too!

2. Maximize Coupons/Discounts:

When eating right on a budget it is important to familiarize yourself with your local grocery stores. Local grocery stores in Torrance, California such as ALDI, Ralphs, Vons, and Smart &Final all have weekly ads, digital/physical coupons, and mobile apps that provide additional savings. If you don't have access to mobile apps, you can check your local mail or sign up online to receive physical coupons.

3. Choose Your Store(s):

Not every store is going to have the same discounts, and sometimes making an extra grocery stop can save a little bit of cash. When reviewing your grocery list, weekly ads, and digital coupons from your local grocery stores, make note of where you need to go to buy the items based on the sales. A general tip is to aim for no more than three grocery stores, since time and gasoline are also valuable.

4. Cook More, Eat Out Less:

Many of your favorite restaurant meals can be made at home for much less. Cooking at home allows selection of budget-friendly ingredients. Cooking in larger quantities is another way to save money as it provides leftovers that can be eaten for future meals. This helps save money as dining out several days of the week can quickly become expensive.

5. Shop Seasonally:

As the seasons change, so does the local harvest. When fruits and vegetables are in season, grocery stores can buy them locally thereby decreasing environmental impact and transportation costs. Usually this results in cost-savings passed to the consumer resulting in less expensive and fresher produce! For the month of March some of the following fruits and vegetables are in season: asparagus, avocado, broccoli, citrus fruits, and berries!

6. Try Frozen Fruits/Vegetables:

When fruits/vegetables are out of season, their prices increase; however, purchasing these foods frozen is often a cost-effective way to enjoy fruits and veggies you love year-round. Not only is the nutritional quality preserved, but if properly defrosted many frozen fruits/vegetables can be almost identical to their fresh counterparts. Furthermore, these items can be purchased in larger quantities and can be used for longer periods of time with proper sealing.

7. Make Your Own Snacks:

Another way you can save money is by making your own snacks at home. Buying premade snacks can add up quickly. There are many quick snacks you can make at home such as granola, popcorn and trail mix. When making trail mix at home you can use more affordable ingredients such as peanuts, raisins, sunflower seeds and chocolate chips. It can also be healthier to make your own snacks because you have greater control over the ingredients.

8. Consider a Wholesale Membership:

Wholesale clubs such as Sam’s Club and Costco are great for larger families. These stores sell food in bulk at low per unit costs which can be great if you have the space to store large amounts of food. Wholesale stores also have great deals on other goods such as paper towels, toilet paper and more. Another perk is that these stores additionally sell gasoline and car washes at discounted prices.

9. Skip Delivery Services:

Another way to save money is by avoiding delivery services for groceries. Items on grocery delivery apps such as Instacart are always priced higher compared to in-store. They also have extra charges like delivery fees, service fees, and driver tips. If needed, shop at stores that allow you to shop online and pick up at the store such as Target Drive Up. If you are a Sam’s Club plus member you will also be eligible for free curbside grocery pick-up.

10. Shop Clearance:

While at local grocery stores always check the clearance sections. These sections contain items that are close to their expiration dates or remaining from a previous holiday. There is usually a clearance section for meat, dairy, produce, dry goods, baked goods, and one for other non-perishable items. Clearance items are typically labeled with large stickers that advertise their discounted price, but many times these sections are not clearly marked. If you are uncertain where clearance sections are located at your local store, ask an employee for assistance.

Watch our Shopping on a Budget YouTube Short!

There you have it! Our top 10 tips for saving money while eating healthy. Did we miss anything? Share your budget-friendly tips with us by emailing Tmmc.Nutrition@tmmc.com. Follow us on Instagram and Facebook @TorranceMemorial for more National Nutrition Month content.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Lundquist Lurie Cardiovascular Institute, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.