Grocery Shopping on a Budget

Create a list and stick with it.

The first step when wanting to go to the grocery store is making a list. This will ensure that you have all the healthy foods you need and don’t shop around for unnecessary stuff. I have found myself buying the most random and unhealthy foods when I don’t have a list. This will also help you create a budget. When I go to the grocery store, I plan and budget my list for about 2 weeks worth of food and to be around $60-$80. Having a list can save you time and money.

Plan out your meals.

A tip to maintain a healthy diet is to have ingredients necessary to prepare tasty meals all week long. Empty fridge and cabinets can lead to wanting fast food = FAT. Planning out your meals each week helps you avoid making poor choices. A fun way to start planning is creating a recipe board with all the details of what you are going to eat that week. Another thing to do is pick out a fun food for the week because the same stuff gets boring over time and life all about balance and listening to your cravings too.

My must haves.

• Bananas
• Strawberries
• Frozen Fruit/Veggies
• Lettuce
• Peppers
• Avocados
• Carrots
• Granola
• Hummus
• Nuts
• Popcorn
• Granola Bars
• Chicken Breast
• Shrimp
• Brown Rice
• Potatoes

Compare the nutrition facts and prices.

Before you put that ice cream in your cart make sure you look at its nutrition facts. Look out for the added sugars on a label to tell the difference between natural sugars (like from fruit) and the added ones (the processed sugar). The processed sugars is what makes it unhealthy and more fattening. When it comes to pricing, go more for the store brand because they are usually much cheaper.

Breyers ($4.39) vs. Halo Top ($3.88)

Pictured to the right are Breyers and Halo Top’s chocolate ice cream. From the nutrition facts you can see that Breyers calories per serving is 90 while Halo Top’s is 80 calories per serving. But if you are just having one of those days (its okay we all have them) a need to eat the entire container go for the Breyers. Breyers is 270 calories per container while Halo Top is 320 calories per container.

Open Nature ($4.09) vs. Purely Elizabeth ($5.49)

Pictured to the right are Open Nature and Purely Elizabeth’s “original” granola. From the nutrition facts you can see that Open Natures calories per serving is 240 while Purely Elizabeth is 140 calories per serving. That is a difference of 100 calories.

Siggi’s ($1.37) vs. Dannon ($1)

Pictured to the right are Siggi’s and Dannon’s blueberry greek yogurt. The nutrition facts for Siggi’s is 110 calories per cup while Purely Elizabeth is 130 calories per serving. It is only a 20 calorie difference but the less calories the better.

Do NOT shop while hungry.

I have found myself doing this more than I can count. DO NOT shop when you are hungry because it will bite you in the ass at check out. You also will end up forgetting to buy the items you need because you are in a hurry to eat. Also it will help you avoid all the junk food your tummy is admiring. Maybe have a snack before going.

Shop around the store.

Think perimeter = healthy. Typically the perimeter of a grocery store is where all the fresh produce, frozen veggies/fruits, dairy products, eggs, and meat/seafood/poultry. Avoid going to the center aisles to avoid temptation to all that junk food.

Focus on the main food groups.

When shopping, think of your cart as your plate. Focus on filling your cart up with the main food groups: carbs, proteins, dairy, fruits and veggies, and fats and sugars. Pick up a couple options to give yourself a variety. But try to avoid so much of the fats and sugars. Some foods have lots of saturated fats (added fats) and when eating too much can raise your cholesterol and increase the risk of heart disease.

Try different stores.

For all my Farmville folks out there, you know the struggle of trying to find healthy food when all we have is a Walmart and Food Lion. So it’s all about being creative. Different stores have different choices. If you are always shopping at the same place, you might be missing out on some healthier and cheaper deals. Also check out farmers markets to add some fresh seasonal produce to your kitchen. My favorite grocery stores to go to when I am at home are Trader Joes, Whole Foods, and Harris Teeter.