Guide to Healthy and Affordable Grocery Shopping

Eating healthy doesn’t have to cost a lot of money. By shopping smart, you can fill your plate with nutritious foods without breaking the bank. Make a smart shopping list to avoid buying things you don’t need and stick to your budget. You can plan your meals and snacks ahead of time and build your list off that, or you can start with the ingredients and figure out how to fix them up later. [1]

Here are some smart shopping tips and affordable picks from across the supermarket: 

1. Fruits and vegetables: 

   a. Look for low prices on seasonal produce. 

   b. Consider frozen and canned options without added sugar or salt. 

   c. Affordable picks: apples, bananas, carrots, spinach 

2. Whole grains: 

   a. Look for larger portions of shelf-stable whole grains to save money. 

   b. Store extra breads and tortillas in the freezer. 

   c. Affordable picks: Brown rice, oats, whole wheat bread, whole grain pasta 

3. Proteins: 

   a. Look for deals and discounts in the meat, poultry, and seafood section. 

   b. Consider canned or pouched tuna and chicken, packed in water not oil. 

   c. Affordable picks: eggs, canned or dried beans (kidney, pinto, black, butter), lentils 

4. Dairy: 

   a. Look for plain low-fat and fat-free milks, yogurts, and cheeses 

   b. Focus on the nutrition labels and prices, not the brand names 

   c. Affordable picks: store brand dairy products, powdered milk 

Top tips for smart shopping: 

• Take advantage of deals, discounts, and coupons. 

• Use SNAP (Supplemental Nutrition Assistance Program) for help affording healthy foods. Click here to learn about SNAP. 

• Compare prices as you shop and choose store-brand varieties when they’re more affordable. 

• Use everything you buy — store food properly to make it last, use food before the expiration date, have leftovers, and pack snacks instead of buying them on the go. [1] 

1. Grocery Shopping on a Budget. American Heart Association.