Stretching your budget & basket at the grocery store

Many families are facing sticker shock at the grocery store lately as the prices of staples like eggs, milk and meat skyrocket.

Between inflation, a challenging job market, limited availability of fresh produce and whole foods, and increased reliance on food banks and public assistance programs, there are many reasons our grocery bills are so high.

The good news: You don’t have to break the bank to create nutritious, filling and delicious meals for the whole family. Many key nutrients can be found in inexpensive foods. And with a little creative rethinking of your budget and basket, there are plenty of ways to save some cash and avoid those expensive, spontaneous trips to the store or drive-through.

Mary Bridge Children’s Nutrition Services offers these tips for shopping smarter and filling stomachs.

Tip #1: Prioritize nutrient-dense staples

Proteins, fresh produce and processed/prepared food and drink tend to be the more expensive items at the grocery store. Get the most out of your dollar by knowing when to buy what, which less-popular options are just as nutritious, and when to buy small versus in bulk.

Proteins:

• Include more vegetable-based proteins, such as lentils, beans or nuts, instead of the often costlier animal proteins. Bonus: They also add more fiber to your diet.
• Go for less expensive cuts of meat, like chuck roast, pork chops, chicken thighs or ground beef. When cooked low and slow, you’ll get that same tender bite you love.
• Eggs aren’t just for breakfast. A little egg can go a long way for a filling and nutritious meal any time of day. Your kids will love “breakfast for dinner.”

It’s important to remember most of us don’t need as much protein as we think. For example, an elementary school-age child needs an estimated 20 grams of protein per day, while adults only need about 45-60 grams. That protein can come from a variety of sources, including meat, nuts, eggs, peanut butter and more.

Produce:

• Be smart about your quantities. Buy perishable produce in “just right, no waste” amounts to avoid going over your budget.
• Know what’s in season. A quick Google search can tell you which produce is fresh right now and likely cheaper.
• You don’t have to buy fresh. Frozen and canned fruits and vegetables are packaged at peak freshness and will have a longer shelf life, which can be especially helpful if you find your produce spoiling too quickly for your family to enjoy.

Processed food and drink:

• Rather than buying prepackaged items like granola bars or protein balls, try making them yourself. Many of the primary ingredients are cheaper when bought in bulk compared to the finished product.
• Avoid costly on-the-go snacks and drinks by filling your own water bottle before leaving the house (add some fresh lime or lemon juice to mix it up), and keep bulk items like nuts, granola bars or dried fruit handy.

Tip #2: Get creative with your leftovers

Many of us think of extra food from one night as not good the next, but when stored safely you can save yourself some money and time by making the most of leftovers. Whether that looks like meal-prepping with dishes that hold up well or simply getting creative with leftovers, don’t let anything go to waste.

• Double your rice, pasta or potato portions and keep the extras for the next night. Add different protein or vegetables the second time around to change up the dish.
• Take a look at what’s in your vegetable drawer and throw it together for a unique and efficient fried rice dish.
• Plan themed-food weeks to take advantage of herbs and fresh produce. Cilantro often goes bad quickly, so try tacos on Monday, tortilla soup on Wednesday, and finish it off with a fresh dip for chips or chicken on Friday.
• Deconstructed meals stretch ingredients further and allow each family member to make it their own. Baked potatoes with the works or rice bowls are great options.
• Check foodsafety.gov for safe storing and reuse tips.

Tip #3: Enhance prepared foods & avoid the drive-through

Running low on time? Rather than hitting the drive-through for a meal that will likely leave your stomach growling a few hours later, add some prepackaged and prepared foods to your grocery list each week. This gets you ahead on cooking with a cost-effective option — and with a few fresh additions, can provide a filling and nutritious meal for the whole family.

• Check out packaged chicken options at your grocery store that you can throw in the oven with some potatoes and a few veggies for a hearty dish.
• While you bake your frozen pizza, add a bag of frozen vegetables to the microwave to steam for a well-balanced meal.
• Add garbanzo beans to a favorite jar of sauce (Indian, pesto or Thai) the night before to marinate, and add some extra protein when served over your leftover rice or pasta.

Tip #4: Shop smart & waste less

American households waste an average of $1,600 each year, equivalent to 325 pounds per person, according to this food waste report. With some thoughtful planning, you can make the most of your budget by only getting what you need at the right time and making the most of every item.

• Take the time to make a detailed shopping list before heading to the store, and stick to it.
• Shop less often by buying bulk items when you can and avoiding spontaneous, costly purchases. Split the cost with a family member or friend to stretch both of your budgets effectively.
• Many people were never taught how to create a budget. Take some time to educate yourself, and don’t forget to compare the cost per ounce or pound to similar products to find the best deal.
• Check expiration dates and put items most likely to expire first in the front of your fridge and pantry.

At the end of the day, remind yourself that you’re doing your best to feed your family nutritious, filling and enjoyable meals. Budgets can be hard to manage sometimes, but don’t let that discourage you! Get creative, seek support when you need it and remember that family mealtimes are the most important part.

Information provided by Colleen McMeen, RD, CD, a wellness dietitian for the Pediatric Wellness program at MultiCare Mary Bridge Children’s.