A Practical Guide for Grocery Shopping on a Budget
One of the most prominent myths about healthy eating is that it is expensive. Oh yea, sure it is if you start buying first-world products such as organic, gluten-free, diary-free, soy-free nut-free macaroons as your midday snack. The truth is, eating healthy is actually quite cheap! Yeah, you can choose to eat only bread and butter for every meal for the rest of your life and spend less than $50 a month on groceries, but people that are on a budget rarely do that anyway.
Most people that are conscious about the money they spend on food often go for the canned, processed, high fat and high sugar options, claiming that that’s cheaper than buying vegetables.
Well, for the most part that’s not true.
Buying healthy food, the one that is natural, unprocessed, and has one-to-2 ingredients is a lot more nutritious, and that kind of food will leave you feeling full for longer and keep the doctor away.
If you do not eat healthy because it is “too expensive” just try these few tips and let me know how it goes, you will be surprised!
When you shop at a Farmers Market, you get the produce right from the source, which makes it a lot cheaper and in most cases, also avoids paying taxes.
1. Eat a variety of fruits and vegetables
For two reasons: first, this way you will not get bored, and second: you can choose the products that are cheaper for the season and not get stuck on that only one vegetable that you eat.
2. Shop at your local Farmers’ market:
"El mercadito." When you shop at a Farmers Market, you get the produce right from the source, which makes it a lot cheaper and in most cases, also avoids paying taxes.
Sometimes shopping at a Farmer's Market can be expensive, though. I recommend going to the stands where they have deals like "pick three for $5". I just literally did this on Sunday at the Melrose Place Farmers Market and I got: fresh bunch of carrots, beets and celery for $5. All organic. The avocados were kinda pricey, so I just did not buy any.
3. Use coupons!
Grocery stores like Whole Foods Market and many others have their coupons online and in-store. Take a look at them before you head to the grocery store, buy what is conveniently on sale that you might need. Be careful! Many people associate “sale” with a weird, inexplicable need to purchase everything in the coupon book. Don’t do this, chances are you are going to over-buy because for the most part, coupons are for packaged foods. I'm not mad about that when the hemp seeds go on sale tho!
4. Buy in Bulks
Definitely you don’t want to buy five pounds of organic tomatoes that will be rotten by the next week, but just keep in mind that the more you go to the grocery store, the more you are going to buy. So try to just do your groceries once a week or every other week, whatever that feels the most comfortable to you.
5. Look at the Prices and compare to Similar Products
A common mistake that most of us make is not look at the prices. The most expensive items are grocery store are strategically placed so it is easier for us to see and grab them than cheaper products. One time me and my boyfriend paid about $8 on 6 apples because they were about $3.99 the pound. Guess what? If we had taken a closer look we could have walked out with the $1.99lb apples.
6. EAT LESS MEAT
This one my hurt my meat lovers out there, but this is true! IF you want to save money and still eat healthy, you can do so by minimize your meat, poultry and fish consumption and replace that protein with legumes, grains and beans. NOTE that I am not telling you to buy chia or hemp seeds and “superfoods” like that that although are great for your overall health, they are not necessary.
Why is eating less meat better for your budget? I’ll show you here:
1 ½ pounds of chicken breast ranges from 7-8 dollars (I don’t trust anything below that price) And it serves about 4 portions or less. Grains such rice, and legumes (lentils, beans, chickpeas…) range from $2-4 the package, and they serve at least 8-12 portions. You would be eating twice as much and just as healthy by eating more grains and legumes that by eating meals that contain meat, poultry or seafood.
7. Make your own stuff!
It is cheaper and a lot more rewarding. There is nothing easier than to make your own peanut butter, your own guacamole, your own pasta sauce. Making your own food is very easy and healthier. I promise I will be posting these basic recipes soon. Spoiler alert! Peanut butter is made out of ONLY blended peanuts.
8. Do not shop at only one place
The Farmer’s Market is a great place to eat your fruits, vegetables and artisanal products (and even meat!). Other grocery stores are big on sales a few times a month. Do your research, and move around! You will find better deals this way.
9. Buy Frozen Fruits and Vegetables (not frozen meals smh)
Often frozen foods are cheaper and more convenient than fresh foods (specially if you like to buy pre-cut). They will last you a long time and you don't have to worry for them going bad. I usually buy frozen peas and mix veggies and toss it in the pot while I'm making quinoa. The result: a super quick meal full of veggies and plant protein.
So this is it! Let me know in the comments below if any of these tips was useful to you!
Let me know your tricks to get cheap anything. Let's help each other out, LOL!
Hasta la vista,
Mariu