How to get nutritious foods on a budget, from a RD nutritionist

Gasoline prices are at their lowest in months, but inflation keeps food prices at their highest in 43 years, making it a little harder for many Americans to get the food they need. increase..

According to the latest data from the Consumer Price Index, the home meal index has increased 13.5% since last year.

Here’s a snapshot of how much the prices of some essential foods have increased over the last 12 months.

• Cereals and Cereal Products (17.4%)
• Dairy and related products (16.2%)
• Fruits and vegetables (9.4%).

Buying groceries, especially nutrient-dense groceries, has become more difficult than it has been since 1979, but if you’re on a tight budget, there are still ways to get the healthy foods you need.

Usually, common advice when shopping on a budget is to use coupons, says Pennsylvania-based registered dietitian nutritionist Felicia Polazza.

Coupons can be convenient, she says, but they can also encourage you to buy things you don’t need or use.

“I generally recommend using coupons for things you normally buy rather than the ‘oh, I have a coupon’ kind of thing that might be added to your grocery bill,” Polazza said. say.

And while shopping in season and buying groceries locally can help, those aren’t the only ways to save money.

1. Meal preparation

Before you step into the grocery store, think about the meals you plan to cook for the week and shop intentionally, says Polazza.

“If people buy fresh produce and don’t plan for it, it can get pretty sticky, so it’s stored in the fridge and unused and sadly dies,” Polazza said. Point out. “It’s money that’s essentially wasted.”

When planning meals, she says you should check your pantry to see what shelf-stable foods you already have and to inventory everything you have in your fridge and freezer.

2. Buy frozen and canned foods

Consider buying frozen or canned foods instead of the fresh foods you normally buy, says Polazza. These foods tend to be cheaper and last longer than fresh foods, she says. say.

“From green beans to chickpeas, there’s so much variety in everything, and they’re nutrient-dense foods,” says Polazza.

Regarding vegetables, While you’re shopping, options that say “unsalted” or low-sodium, she says. You can also drain and rinse canned vegetables to lower their sodium content.

Sugar content is a concern with canned fruit. Polazza points out that you should choose no added sugar or 100% juice or canned in water.

3. Try Alternative Proteins

Meat and fish are more expensive than most foods these days. Even if you’re not on a plant-based diet, using a variety of protein sources as the main base for one or two meals a week can lower your grocery prices. Say.

Here are some alternatives she suggests:

• tofu
• Bean-based recipes like chili.
• textured vegetable protein
• Tempe

“You just change that protein source. You still get the protein source, but it doesn’t necessarily drive up the cost,” Porazza says.

To save money, you may need to narrow down your shopping list. In those cases, Porrazza says these top 10 items should always be on your grocery list.

• Protein (2 items)
• Grains/carbohydrates (2 items)
• Fruit (2 items)
• Vegetables (starchy, non-starchy)
• Add-ins (2 items)

You can use the chart below to create your own nutritious grocery list.