Grocery prices continue to put a strain on household budgets, but nutrition experts say eating healthy doesn’t have to break the bank.
According to the Consumer Price Index, food prices were 3% higher last month compared to the same time a year ago, making it more expensive for families to fill their grocery carts.
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Despite the rising costs, registered dietitian Julia Zumpano with the Cleveland Clinic says nutritious foods are essential for fueling both the body and mind.
“Food is medicine, in my opinion,” Zumpano said.
She recommends planning meals ahead of time and only buying foods you know you’ll eat to reduce waste and stretch your grocery budget.
Start with produce
Fresh fruits and vegetables should be the foundation of your grocery cart, but there are several ways to save money if fresh produce isn’t always affordable.
“Ways to help cut the cost of those would be buying seasonally, buying locally, or buying in bulk,” Zumpano said. “And then lastly, buying frozen or canned, depending on your budget.”
The U.S. Department of Agriculture also recommends choosing produce that’s in season, which is often more affordable and widely available. During the summer months, shoppers can typically find apples, green beans, strawberries, tomatoes and summer squash among the seasonal options.
Choose affordable protein sources
While premium cuts of meat like grass-fed beef can be expensive, Zumpano says there are plenty of budget-friendly protein options, including:
- Fresh or canned fish, such as sardines
- Lentils
- Beans
- Dried peas
- Legumes
- Nuts and seeds
These foods provide protein and other important nutrients at a lower cost than many meats.
Don’t skip healthy carbohydrates
Zumpano also recommends adding complex carbohydrates to your shopping list, including:
- Brown rice
- Oats
- Whole-grain flour for homemade bread
These foods are rich in fiber and nutrients and can help create filling, balanced meals.
“For you to feel your prime, at your prime, eating good nutritious food is essential,” Zumpano said.
The USDA offers an online seasonal produce guide to help shoppers identify fruits and vegetables that are in season throughout the year, making it easier to find nutritious options that may also be easier on the budget.