12 Tips to Save Money on Groceries Without Compromising Nutrition
Food prices are at a record high and are showing no signs of slowing. This has caused most of us to re-evaluate our grocery staples and forgo some of the healthy foods we were once buying. Some foods are slowly creeping up in price while others have jumped to outrageous prices. It’s hard to justify paying $8 for a head of cauliflower that was only $3 a couple month ago. The bag of apples I paid $5 for a year ago is now $8.50, and the buns I buy mysteriously went from 8 per bag to 6, with the price also steadily rising. I cringe each week when I open my grocery app to place my order. When will this stop?
While some foods don’t seem to change in price at all (mostly the unhealthy ones like chips and cookies), it is the healthier staples that seem to be increasing at a crazy rate. While the cheapest thing to do would be to swap out some of the healthier whole foods for cheaper more processed foods, that is compromising nutrition. It does take a bit more planning and strategy, but I have put together 12 tips to help you save money on groceries so you do not have to compromise nutrition.
1. Go meatless a few times per week. Any way you look at it, beans, lentils and tofu are a lot cheaper than meat. Not only that, they are packed full of fibre and protein and extremely beneficial for your health. Over 95% of north Americans do not meet the recommended daily intake for beans! Try making lentil soup, black bean tacos, tofu scramble or a smashed chickpea sandwich and see not only how much money you save, but how delicious they are!
2. Purchase frozen fruit and veggies. While the prices of fresh fruit and veggies are rising (especially if you are buying out of season), the price of frozen produce has stayed relatively constant. Costco has large bags of frozen fruit that are great to add to smoothies, and bags of frozen veggies that you can easily roast, steam, or add to a stir-fry or pasta.
3. Scrap the out of season and insanely expensive produce. Unless you are buying frozen, out of season produce is usually quite expensive. While you may be used to strawberries and watermelon all year round, these could be killing your grocery bill. Buying frozen out of season produce is a great way to still enjoy these foods. Otherwise, swap more expensive produce for cheaper seasonal produce, and seek out new recipes to keep your palate happy!
4. Plan your meals. While rigid meal planning isn’t for everyone (myself included!), having a rough idea of what you are going to eat for dinner most nights of the week can help to ensure you only buy what you need, and nothing goes to waste. This can also reduce the frequency you order take-out, which is almost always more expensive as compared to making your own. Having a designated day of the week for a specific type of food (such as Mexican on Tuesday or Pasta on Wednesday) can help make this easier.
5. Shop sales. Use an app such as Flipp to compare prices. You can either use this to plan where you will shop, or price match at your preferred store (if they do this). Sales are also a great time to stock up on staples.
6. Buy the foods you use most often in bulk. While the price will be more up front, buying in bulk (such as from Costco or Bulk Barn) will save you money over time. Just be sure to store the foods properly so they do not go rancid before you have used them. I personally always buy nuts, seeds, oats, legumes, frozen fruit, and bread (to freeze) in larger quantities from Costco and it saves me a considerable amount as compared to smaller quantities from my local grocery store. Alternatively, if you are buying large quantities of food that is going to waste, consider buying smaller quantities.
7. Change the store you shop at. Although a particular store may be a bit further away, it may be worth switching if it consistently has better prices. Often times larger stores (such as Superstore and Walmart in Canada) have cheaper prices, as well as rewards program that give you points back on groceries. I personally do most of my shopping at Superstore and earn well over $500 worth of points every year.
8. Consider whether “connivence” is worth it. While it is great to have the option to purchase pre-washed and cut fruit and veggies, bagged salads, or individual guacamole cups, these are often double the price of their un cut and washed/prepped counterparts. Designating 5-10 extra minutes to wash and cut them yourself could save you a bit of money that can be put towards other groceries.
9. Look for “imperfect” produce. Many larger grocery chains have started selling “imperfect” produce at a discounted price. This produce is not older or rotten, it simply grew a bit differently than the others and cannot be sold at a premium price. I usually buy imperfect peppers, lemons and limes (at about half price) and have never had an issue.
10. Swap fresh fish for canned tuna, sardines or salmon (packed in water). While you cannot beat fresh fish, canned fish is usually a lot cheaper and is still nutritious. Sardines in particular are cheap, one of the best sources of omega 3 fatty acids, and due to their small size, do not pose the same mercury risk as some larger fish (such as tuna).
11. Order your groceries online so you can budget as you add items to your cart, and avoid impulse purchases. This can also help you determine if you need to go to any additional stores, and saves you time that you can spend elsewhere. Many stores offer free or low-cost grocery pick-up. Three dollars might seem like a lot when prices are soaring, but this is a small price to pay to save an hour wandering around the store, to know exactly what you are spending, and to avoid impulse purchases. I personally order my groceries from Superstore, and because I am a “PC insider,” which I pay an annual fee for (they often offer discounts on this), I get unlimited free grocery pick-ups and 10% back in points back on most items that I purchase.
12. Save on breakfast. The price of eggs, bacon, breakfast cereal, and bread can add up quickly. Oatmeal is a versatile, healthy and cheap way to save money on breakfast. A quick google search will yield thousands of delicious overnight oat/oatmeal recipes. I have also included several tasty recipes in my free mood boosting recipe book that you can grab here.
The steep incline in the price of food is frustrating, and for many the cause of a lot of stress and anxiety. These tips do not change the fact that prices are rising, but can help you to save some money on your groceries each week. If you need to compromise a bit of nutrition in order to put food on your table, do not feel guilty. And if you are really struggling, please reach out to your local food bank.
