Eating nutritious meals does not have to strain the household budget. Planning meals, shopping carefully and making practical use of canned and frozen foods can help families save money without sacrificing nutrition.
Odessa Keenan, a Texas A&M AgriLife Extension Service program manager in the Texas A&M Department of Nutrition, helps Texans develop healthier eating habits through AgriLife Extension’s Dinner Tonight program.
Whether cooking for one person or feeding an entire family, shoppers can stretch their grocery dollars by planning around their schedules, choosing affordable ingredients and reducing food waste.
Make a realistic meal plan
Meal planning begins with an honest look at the week ahead. Families should choose meals they will have time to prepare and that household members are likely to eat.
Busy evenings may call for simple sheet-pan dinners, slow-cooker meals or recipes prepared in a single pot or skillet. More complicated dishes can be saved for weekends or days when additional preparation time is available.
Planning realistic portions can also prevent leftovers from going uneaten. Before shopping, households should check their refrigerators, freezers and pantries to avoid purchasing ingredients they already have.
Shop for seasonal produce and weekly specials
Seasonal fruits and vegetables are often less expensive because they are more widely available. Grocery store advertisements and digital coupons can help shoppers identify weekly specials and plan meals around discounted ingredients.
Stores may also reduce prices on produce, meat and other perishable foods that need to be sold quickly. These items can provide savings when they will be cooked or frozen promptly.
Keep canned and frozen foods on hand
Fresh produce is not always the most affordable or practical option. Canned and frozen fruits and vegetables can provide nutritious alternatives with longer storage lives.
Frozen produce allows shoppers to use only the amount needed and return the remainder to the freezer. Canned foods can be especially useful for quick pantry meals on evenings when there is little time to cook.
When purchasing canned vegetables, shoppers can choose low-sodium or no-salt-added varieties. Draining and rinsing regular canned vegetables under cool running water can also reduce some of the sodium.
Canned fruit packed in water or its own juice generally contains less added sugar than fruit packed in syrup. The top and rim of any can should be washed before opening to remove dust and other contaminants.
Purchase meat in larger packages
Meat and other animal-based proteins are often among the most expensive items on a grocery list. Larger packages may have a lower cost per pound, particularly when they are on sale.
After returning home, shoppers can divide bulk meat into meal-sized portions and refrigerate or freeze what will not be used immediately. Labeling each package with the type of meat and date can make future meal planning easier.
Beans, lentils, eggs and canned fish can also provide lower-cost sources of protein for some meals.
Avoid shopping while hungry
Going to the grocery store hungry can make tempting snacks and unplanned purchases harder to resist. Eating a meal or healthy snack before shopping may help consumers remain focused on their lists and budgets.
Online ordering or curbside pickup may also help reduce impulse purchases, although shoppers should consider any service fees before deciding whether the option saves money overall.
Use available cooking resources
People looking for additional meal ideas can contact their local AgriLife Extension office. Family and community health agents may offer cooking classes, nutrition programs and other resources designed to build confidence in the kitchen.
The Dinner Tonight website also provides healthy cooking tips and more than 600 recipes, including main dishes, side dishes, snacks and beverages.
With realistic planning and a few dependable pantry staples, families can prepare balanced meals, reduce food waste and keep grocery costs under better control.
