Tips To Cut Your Grocery Bill
CHOOSE A BALANCED VARIETY OF FOODS THAT SATISFY YOUR BODY AND MIND.
- Choose fresh produce that is in season.
- Fresh and frozen fruits and vegetables have similar nutrient content. Buy the most cost effective.
- Compare the “per serving” cost between different brands.
- Stock up when staple items are on sale.
- Buy staples, like nuts, grains, and legumes in bulk to lower the cost per serving.
- Try store brands rather than name brands.
- Shop when you’re comfortably full.
- Go meatless a few times a week by choosing beans, nuts, legumes, seeds, or eggs.
- Simplify your drinks. Choose water.
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Fruits & Vegetables
CHOOSE FRESH OR FROZEN FRUITS AND VEGETABLES. BE MINDFUL OF SODIUM AND ADDED SUGARS.
- Apples
- Bananas
- Berries
- Cantaloupe
- Cherries
- Figs
- Grapes
- Kiwi
- Lemons
- Limes
- Mangoes
- Melons
- Nectarines
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Pomegranate
- Asparagus
- Avocado
- Broccoli
- Brussels Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumber
- Dark leafy greens (spinach, kale)
- Edamame
- Eggplant
- Green beans
- Mushrooms
- Onion
- Peppers
- Summer Squash
- Tomatoes
- Zucchi
Grains & Starchy Vegetables
CHOOSE PRODUCTS THAT HAVE >4G FIBER AND <8G SUGAR PER SERVING.
- Quinoa
- Brown rice
- Whole grain cereal
- Steel-cut oats or oatmeal
- Whole grain crackers and chips
- Whole wheat bread, roti, and tortillas
- Whole wheat bagels and English muffins
- Whole grain pasta and couscous
- Granola or protein bars
- Sweet potatoes
- Winter Squash
- Popcorn
- Potatoes
- Corn
- Peas
Protein
- Eggs
- Hummus
- Nuts and nut butters
- Tofu, tempeh, or seitan
- Pork tenderloin
- Beef (sirloin, flank, or round)
- Fish, shrimp, or other seafood
- Seeds (sunflower, pumpkin)
- Chicken breast (boneless and skinless)
- Lean ground beef, chicken, or turkey
- Deli meats (low sodium and nitrite-free)
- Beans (kidney, pinto, black, white, chickpeas)
- Canned/pouch salmon, tuna, or chicken
Dairy & Calcium Rich Foods
- Milk (skim, 1%, or fortified alternatives like soy, almond, or rice milks)
- Cheese, including cottage cheese
- Fortified breakfast cereal
- Fortified orange juice
- Greek yogurt or kefir
- Dark leafy greens
- Canned fish
- Tofu
Frozen Foods
BE MINDFUL OF SODIUM AND SATURATED FATS.
- Entrées, like Kashi® or Amy’s®
- Pizza with whole grain crust
- Bean burritos
- Veggie burgers
- Whole grain waffles
- Low fat frozen yogurt or ice cream
- Frozen fruit bars (100% fruit)
Staples
BE MINDFUL OF SODIUM AND ADDED SUGARS.
- Soups
- Canned tomatoes (tomato sauce, tomato paste)
- Salsa
- Olives
- Broth (chicken or vegetable)
- Vegetables, canned
- Fruits, canned or dried
- Oil, olive or canola
- Vinegar
- Soy sauce
- Herbs and spices
