Eating healthier does not necessarily require a larger grocery bill. Texas A&M AgriLife nutrition expert Odessa Keenan says realistic meal planning, seasonal shopping and smart use of canned, frozen and bulk foods can help families reduce costs without giving up nutrition.
Keenan is a program manager with the Texas A&M AgriLife Extension Service in the Texas A&M Department of Nutrition. Through AgriLife Extension’s Dinner Tonight program, she has years of experience teaching Texans about healthy eating habits. Her advice applies whether someone is cooking for one person or feeding an entire family.
Start with a realistic meal plan
Planning meals before visiting the grocery store can reduce both overspending and food waste. Keenan recommends considering the household’s schedule, the recipes it can realistically prepare and the portions people are likely to finish.
“Be honest with yourself about what your calendar looks like and develop a realistic plan for you and your family in terms of food you’re buying, the recipes you’re making and what everyone will actually eat,”
Recipes should match the time available. Simple sheet-pan, one-pot and single-skillet meals may be better choices for busy days or for people who are still learning to cook. More complicated recipes can be reserved for weekends or special occasions.
Kitchen appliances such as air fryers, slow cookers and Instant Pots may also reduce hands-on preparation. That can make it easier to cook at home while spending less time actively working in the kitchen.
Use produce deals and budget-friendly alternatives
Seasonal fruits and vegetables are often less expensive, so shoppers can build meals around what is in season. Keenan also advises checking weekly grocery-store deals. Stores may discount produce and other products they have overbought and want to move.
“Fresh fruits and vegetables that are in season tend to be less expensive,”
When fresh produce is unavailable or too costly, canned and frozen fruits and vegetables can provide nutritious, lower-cost alternatives. Keenan recommends keeping a few pantry-ready recipes available for evenings when there was no time to plan.
Shoppers choosing canned vegetables should look for low-sodium or unsalted products when possible. Another option is to drain and rinse canned vegetables under cool, running water before cooking to reduce sodium. The top of a can, including the lip and lid, should also be washed before opening to remove dust or germs.
Lower the cost of protein and avoid impulse buys
Animal-based protein can be one of the most expensive parts of a meal. Buying meat in bulk may reduce the unit price, but Keenan recommends immediately dividing it into meal-sized portions. The portions can be cooked right away or prepared and frozen for later use.
“When you buy meat in bulk, the unit price tends to be less expensive,”
Finally, shoppers should avoid going to the grocery store hungry. Eating a healthy snack or meal beforehand can reduce the temptation to make expensive or less nutritious impulse purchases.