{"id":67821,"date":"2025-01-01T14:27:43","date_gmt":"2025-01-01T21:27:43","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=67821"},"modified":"2025-02-03T09:03:37","modified_gmt":"2025-02-03T16:03:37","slug":"grocery-prices-are-up-heres-how-to-eat-healthy-and-stay-on-budget","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/grocery-prices-are-up-heres-how-to-eat-healthy-and-stay-on-budget\/","title":{"rendered":"Grocery prices are up: Here’s how to eat healthy food and stay on budget"},"content":{"rendered":"
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Higher grocery prices are making it difficult for some families to provide healthy food. Before you head to a grocery store, check to see what you have in your freezer and in your cupboards. And make a plan. Photo: Getty Images.<\/figcaption><\/figure>\n

Feeling the squeeze of rising costs<\/a> at the grocery store? Don\u2019t despair. There are ways to eat healthy on a budget, too.<\/p>\n

Lauren Larson, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center<\/a>, shares her top tips for frugal and healthy eating below.<\/p>\n

Plan your meals first before heading to the grocery store<\/strong><\/h2>\n

Before you get to the grocery store, have a plan.<\/p>\n

\u201cLook at what you have in the freezer and the pantry, and choose recipes based on what you have on hand to help minimize food waste and save money at the store,\u201d Larson said. \u201cIf you\u2019re looking for inspiration on what to make, see which proteins, fruits and veggies are on sale and build meals around those. This can help you eat seasonally, too.\u201d<\/p>\n

Choose healthy recipes with repeated ingredients to reduce waste, and write out your meal plan on a calendar with weekly events. A complicated dinner on a night with sports practices and activities is a surefire way to end up grabbing take-out. Instead, plan to use a slow cooker, eat leftovers<\/a>, or make a quick and easy nutritious meal for busy nights.<\/p>\n

Be wary of impulse purchases<\/strong><\/h2>\n

List your grocery items based on the aisle they\u2019re in to streamline your shopping and limit trips to the store to once or twice a week.<\/p>\n

\u201cEach time you go, you\u2019re likely to make at least one impulse purchase,\u201d Larson said. \u201cIf you go four times in a week, that could be four or more impulse purchases.\u201d<\/p>\n

Make vegetarian proteins your ‘go-to’<\/strong><\/h2>\n

Beans, lentils, nuts, seeds, tofu and eggs are not only healthy, but they\u2019re also relatively inexpensive.<\/p>\n

\u201cThe price of meat is rising tremendously, so these are often more affordable and also very healthy,\u201d Larson said.<\/p>\n

Shop the aisles<\/strong><\/h2>\n

Shopping the perimeter of the grocery store is a good way to avoid processed foods, but don\u2019t skip all of the aisles.<\/p>\n

\u201cWithin the aisles, there are beans, rolled oats, nut butter, canned fish, and all of these things are healthy, and they\u2019re often cheaper than foods on the perimeter,\u201d Larson said. \u201cJust skip out on the chip and cookie aisle.\u201d<\/p>\n

Frozen and canned fruits and vegetables not only have a longer shelf life than their fresh counterparts, but they can cost less and can be just as nutritious, if not more in some cases, than fresh. (Read about how to store fresh fruits and vegetables best<\/a> so they last longer.)<\/p>\n

Buy in bulk and drink water<\/strong><\/h2>\n

Don\u2019t hesitate to buy a family-sized pack of meat. It\u2019s often less expensive than smaller portions, and you can portion out and freeze what you don\u2019t use immediately.<\/p>\n

And make water your beverage of choice: soda and sports drinks aren\u2019t healthy or cheap.<\/p>\n

Not everything has to be organic<\/strong><\/h2>\n

\u201cSome people will say, \u2018If I can\u2019t afford organic fruits and vegetables, then I shouldn\u2019t eat them at all,\u2019\u201d Larson said. \u201cBut my philosophy is that it\u2019s more important that you eat fruits and vegetables, whether they\u2019re convention or organic, than not eat them at all. If organic isn\u2019t in your budget, you can still eat healthy.\u201d<\/p>\n

Try online shopping and meal delivery services<\/strong><\/h2>\n

Using the grocery store\u2019s mobile or desktop app (you\u2019ll need to create a free account), you can conveniently order groceries for pick-up or delivery. Be aware that there may be an extra fee if your order doesn\u2019t meet the minimum purchase amount, typically around $35. To avoid these fees, it\u2019s a good idea to place your order a day in advance for delivery or about five hours in advance for pick-up.<\/p>\n

\u201cA huge advantage of shopping for groceries online is you can see your grocery total before you check out,\u201d Larson said. \u201cThat allows you to look for cheaper generic or store brands and options.\u201d<\/p>\n

Plus, you can clip coupons and earn cash-back rewards directly through the app.<\/p>\n

And while a meal delivery service may cost more per meal than if you had purchased the ingredients on your own, it can be a great alternative to eating out.<\/p>\n

\u201cWith a few meals a week, you\u2019ll get restaurant flavors and variety without the additional cost, and it saves a trip to the grocery store, so you will have fewer impulse purchases,\u201d Larson said.<\/p>\n

Also, consider shopping at a food rescue store<\/a> if there is one in your area.<\/p>\n

Don\u2019t forget enjoyment<\/strong><\/h2>\n

Canned green beans may be cheaper than fresh, but if you\u2019re more likely to eat and enjoy the fresh green beans, the extra cost can be worth it.<\/p>\n

And don\u2019t forget that paying a bit more for a healthier option may be a good investment overall.<\/p>\n

\u201cYou\u2019re ultimately investing in your health and decreasing future medical expenses,\u201d Larson said.<\/p>\n

This story first appeared in the Steamboat Pilot.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Feeling the squeeze of rising costs at the grocery store? Don\u2019t despair. There are ways to eat healthy on a budget, too. Lauren Larson, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center, shares her top tips for frugal and healthy eating below. Plan your meals first before heading to the grocery store Before […]<\/p>\n","protected":false},"author":2163,"featured_media":67826,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9187],"class_list":["post-67821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-readysetco"],"acf":[],"yoast_head":"\nHow to eat healthy on budget - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Feeling the squeeze at the grocery store? 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