1. Make a list! Before you step foot in the store, write down what you need and how much you need. This prevents impulse purchases. Stick to your list and you’ll stick to your budget!

2. Be proactive! Don’t wait until the cupboards are empty and you wake up with nothing to pack yourself for lunch besides two slices of bread. Shop in increments for similar groups of foods (produce, dairy, meats, etc.) So you can go in and get out.

3. Stick to the perimeter! Most grocery stores are designed with the refrigeration sections and produce on the perimeter. This is often the freshest and healthiest food you can buy. They have minimal if any preservatives or else they’d be in the center aisles. Stock 75% of your cart with food from the perimeter and 25% from the center.

4. Don’t shop on an empty stomach! This is the number one cause of buying more sweets or snacks that you try to limit when maintaining a healthy diet. Have a little snack before so you won’t be tempted to throw everything you see into your cart.

5. Scan the shelves. There are tons of brands to choose from these days. The most expensive are often at eye level. Make sure to look at the top and bottom of the shelves to save yourself some money!

6. Try 2 New Recipes! Each week try to make at least 2 new recipes that you haven’t made before. You never know when you will find a gem that you will want to make regularly. Search online and in your cookbooks to get some inspiring recipes. Some of my other favorite sources for recipes are Clean Eating Magazine and Cooking Light Magazine.

Try this tips the next time you go shopping…and keep piece of mind!

Research assistance provided by Jessica Bennett

Picture source

1.  Use up ingredients you already have.  Before heading to the grocery store, take a look at what you already have tucked away in the pantry to see if you can use it in a dish.  Breadcrumbs and canned tomatoes?  Pick up some eggplant and make eggplant parmesan.  Whole-grain rice and salsa?  Pick up some peppers and onions and make a Mexican-inspired rice dish.

2.  Buy in bulk when it makes sense.  Buying products in bulk can save you a lot of money, but try to only do so if the product is one you would normally eat.  Try to also look for the buy-in-bulk deals on healthier options so you don’t fill up your house with junk food.

3.  Cook more than one meal at a time.  Wondering how this tip saves you money?  Cooking extra meals gives you options later on in the week, and can be great if you’re feeling tempted to spend lots of money on expensive takeout or restaurant meals.  Knowing that you’ve got a healthy and delicious homemade meal ready to go at home means you’re less likely to spend unnecessary money.

4.  Don’t buy more fruits and vegetables than you need.  Fruits and vegetables are definitely healthy choices, don’t get me wrong here.  But they can also be quite perishable, and the last thing you want to do is be throwing out produce because it’s gone bad before you can get to it.  Only buy what you need and make sure to eat the more perishable items first (usually fruits).

5.  Take advantage of frozen vegetables.  This one helps with the previous tip – you can use up your fresh vegetables earlier in the week, and then rely on frozen veggies to last you until your next grocery store trip!  And don’t be worried about using frozen produce – they’re often picked at the peak of their season and immediately frozen, so all those nutrients are locked in.

6.  Build meals around cheaper staples.  Potatoes, carrots, onions, pasta, and rice are relatively inexpensive staple items, no matter what store you shop at.  Utilize their low-cost nature by building meals around them to create healthy options.  The key here is to still prepare them in healthier ways – this doesn’t mean making French fries and carrot cake all the time!

7.  Get creative in the kitchen.  Craving pizza but don’t want to fork over the money to get it delivered, or can’t get to the grocery store?  Keep a jar of pizza sauce (or make your own!) in the cupboards and you can make pizza whenever you’d like.  If you don’t have access to pizza dough, try using Arnold’s Sandwich Thins or even tortillas!  Get a little more creative with your meals and you’ll be able to make the inexpensive ingredients come to life!

8.  Use slices or cubes of meat instead of whole pieces.  Instead of making meat the star of your meals, make it a team player – include it, but shift the focus to the other ingredients.  If you’re creative enough, you can stretch out small portions of pork tenderloin or chicken breast into two family meals with the addition of a whole grain and lots of veggies! Don’t forget, you can get protein from grains, beans, and dairy, so don’t be concerned that you won’t be meeting your needs.

9.  Incorporate beans.  This might be the easiest tip on the list!  Beans are extremely nutritious, delicious, and versatile – add them to salads, pasta, soups, and more!  If you haven’t tried beans yet, pick up a can the next time you’re at the store and search for a great recipe to use them.  Once you start to enjoy using beans in your cooking, buy dried beans and cook them yourself to save even more money!

10. Grow your own.  Whether it’s a small tomato or pepper plant, or herbs like basil, chives, or rosemary, growing your own food can easily help you cut down food costs.  Start slowly with just one plant and enjoy eating your own home-grown ingredients!

Assistance provided by Megan Skinner

• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

1. Teach them where their food comes from. Take them with you to the farmer’s market or start planting your own vegetable garden; help them realize that food doesn’t come from a box!

2. Make decisions together.  Allow them to choose two favorite fruits or vegetables the next time you’re out shopping for food so they can feel like part of the grocery experience.

3. Educate along the way.  Sneak in some fun facts about fruits and veggies while you’re cooking or shopping, or tell them stories about favorite meals you had growing up.

4. Be a role model.  Try to not only eat healthy, but also to enjoy food – all kinds!  Teach them that while the focus should be on real foods, all foods can be a part of a healthy lifestyle.

5. Embrace the mess.  It’s inevitable that mixing recipes and creating meals with your child will leave the kitchen a little messier than usual, but allowing the kitchen to become a disaster zone might inspire some creativity from your children if they know it’s all about the food.

6. Celebrate the entire dining experience.  As parents, we need to celebrate and enjoy sharing meals and starting food traditions together with our families, and we can pass on that message to our children.

7. Always appreciate their efforts.  It’s important to recognize their contributions in the kitchen, and thank them for their help in preparing your latest culinary creation to enjoy.

8. Make it fun!  Have them snap green beans, stir big bowls of dough, mash potatoes, add in spices, or toss salads together.  Kids can be involved while still being safe – you can even get them a fun apron or chef’s hat to get them more excited!

How do your children help you out in the kitchen? I’d love to hear your tips!

Assistance provided by Megan Skinner

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner