Why is healthy eating so expensive? What about budget-friendly healthy meals? Where can I find healthy food that isn't so expensive? How do I make meals that aren't going to break the bank? Chances are, you've thought this and asked it many times before. You get motivated to make a change with your health and nutrition, venture into the "health foods" aisle at the grocery store only to be bombarded with prices that make you ask yourself, am I seeing things?
While it's true that some energy-dense foods are inexpensive or cheap, like the big bag of chips for $4 while the bag of roasted chickpeas is $4.50 for a smaller bag, not all healthy food is expensive nor does it have to be. The Nourished with Emily Dietitians are here to give you our favorite tips and tricks to help you save money while improving your health, and losing weight, while grocery shopping.

In this blog, we are going to cover where to shop to save money, when to shop to save money, what to look for to help you save money on healthy food and some of our favorite money-saving hacks.

Where to Shop to Save Money: Navigating the aisles of different grocery stores can feel overwhelming, but choosing the right ones can significantly impact your grocery bill. Opting for budget-friendly stores, like Aldi's and Kroger, visiting local farmers' markets, discount chains, or bulk food stores, can help stretch your dollar further. These establishments often offer fresh produce at lower prices, allowing you to stock up on nutritious essentials without overspending. Look for the markdown areas inside the store for discounts, especially on meats that can be taken home and frozen for later use, bakery items that can be refreshed in the oven, and discontinuing dry goods to help you save money while getting quality options. The dollar store can also be a great way to stop up on dry goods like pasta, applesauce, beans, rice, etc. These are usually all below a dollar and can still provide excellent quality nutrients.
When to Shop to Save Money: Timing is everything when it comes to snagging the best deals on healthy foods. Keep an eye out for sales, discounts, and markdowns, especially on perishable items like fruits, vegetables, and lean proteins. Planning your shopping trips around these promotions can result in substantial savings while still filling your cart with nutrient-rich foods. If you're looking to save money on meat, which is usually the most expensive item at the store, go on a Tuesday, Wednesday, or Thursday in the morning for the reduced quick sale items. These are usually getting close to their sell-by dates and should still last for 6 months in your freezer if not eaten right away. Check the ad circulars and online to see when they may be hosting sales like 10/10 on canned items or a BOGO sale in the dry goods and meat department.


What to Look for to Save Money on Healthy Food: Learning to identify cost-effective yet nutritious options is key to eating well on a budget. This is something we spend a good amount of time on while working with the Nourished with Emily team inside of our Signature Nutrition Coaching Program. Look for seasonal produce, which tends to be more abundant and affordable, which has a higher nutrient content compared to out-of-season produce that can travel 1500 miles to get to the store. Embrace versatile ingredients like beans, lentils, and whole grains, which offer a budget-friendly source of protein, fiber, and essential nutrients, all important if you're looking to lose weight while on a budget. Additionally, prioritize store-brand items over name brands, as they often provide comparable quality at a lower price point. The store brands are usually privately labeled by the national brand it is located near. This means the store brands and the national brands are the same and can save you money.

Money-Saving Hacks: Small changes in your shopping and meal prep routines can add up to significant savings over time. Consider meal planning and batch cooking to minimize food waste and maximize your grocery budget. Experiment with plant-based meals, which are not only cost-effective but also offer numerous health benefits. Research shows that following a plant-based diet can help with reducing diabetes, heart disease, and cancer risk while also saving you money. And don't forget to take advantage of digital coupons, loyalty programs, and cash-back apps to stretch your dollars even further. Many stores will have their own, free loyalty program that can offer coupons each week and money back. Rather than buying a ton of fresh vegetables and sending them to the crisper graveyard, buy frozen or canned ones. These options are both picked at the peak of freshness, in season and flash frozen to preserve nutrient quality and taste, without adding sugar or sodium. These can be an easy way to get in vitamins, minerals, and fiber without spending tons of money.
Eating healthy doesn't have to drain your bank account. By shopping strategically, timing your purchases wisely, choosing budget-friendly options, and incorporating money-saving hacks into your routine, you can enjoy nutritious meals without breaking the bank. At Nourished with Emily, we're committed to helping you achieve your health and wellness goals while staying within your budget. With our expert guidance and practical tips, you'll discover that nourishing your body and your bank account can go hand in hand.