Written by Cami Salisbury | Reviewed by Fit with Food Dietitians

We all know the cost of food has been steadily increasing, and what once felt like a careless excursion to the grocery store, now requires careful consideration and planning. The burden to provide balanced and nutritious meals has left many of us feeling lost. It’s true that grocery shopping on a budget takes time (and patience) to master, but with careful planning and practice you’ll find you can still enjoy all your favorite foods, without sacrificing a limb! Whether you are a seasoned player in the budget grocery shopping game, or you are embarking into foreign territory, give these tips a try to keep your shopping skills sharp or launched in the right direction. We’ll start with a few tips from a planning and financial perspective, then dive into the more nutrition specific tips. 

1. Create a Budget. This will arguably be the most frustrating part of grocery shopping on a budget. However, it is necessary to review your finances and set a grocery budget, keeping in mind the time frame that budget must cover; for some it may be one week and others that budget will be for a month. Figure out what works best for you.  
2. Assess the grocery stores in your area. Get to know what your local grocery stores offer in terms of types of food, customer loyalty programs, weekly store flyers, sales, and even return policies. Oftentimes food nearing its sell-by date will be marked down by the end of the day and holidays may bring discounted items. Whatever the case, learning when your favorite or most frequently consumed foods are discounted will help extend your budget. 
3. Make a shopping list. This one seems fairly obvious, however it’s easy to underestimate how beneficial this action is. Start by planning your meals for the week, take inventory of what you have at home, and then create a shopping list based on what you still need. Now, here’s the hard part… stick to that list.
4. Compare & keep track of prices. Pay attention to unit prices (price per ounce or price per pound) rather than the total cost. Sometimes, larger packages are more cost-effective and/or store-brand/generic products are cheaper. Become familiar with prices of items you buy frequently; this will help you identify good deals.
5. Don’t stick to the perimeter of the grocery store! This may be shocking to many of you, as it was to myself at one time since this is such popular advice for healthy eating. Yes, it’s true, much of the fresh food is often found on the perimeter of grocery stores, however, there are plenty of nutrient rich options going completely ignored down the inner aisles. The tips that follow will elaborate more. 
6. Limit Meat and Dairy. Meat and dairy products can be costly. This is where knowing your grocery store mark-down schedule and sales are helpful. If meat and dairy products are too expensive, consider substituting some meals that week with plant-based proteins such as beans, lentils, or tofu.
7. Buy frozen and canned foods. Frozen and canned fruits, vegetables, and seafood are often more budget-friendly than fresh, and they have a longer shelf life. Additionally, frozen, and canned foods will often be discounted if you buy in bulk and during sales. If you have the space, this can be an opportune time to stock up on frequently consumed food items.
8. Buy non-perishable items in bulk. This is sort of a continuation of the last tip, but this can extend beyond canned goods, to dry goods such as rice, beans, and pasta as well as storage and cleaning supplies. 
9. Shop seasonal and local. It’s still perfectly acceptable to shop on the perimeter of the store, but we want to be mindful of the increased cost of out-of-season produce. Know what vegetables and fruits are in season throughout the year and opt to plan meals with those in mind. They will usually be cheaper to acquire (and fresher) especially if purchasing from a local farmer. 
10. Avoid pre-packaged & convenience foods. There is no way around this, unless items are being marked down due to expiration dates; pre-packaged convenience foods tend to be higher in cost. Instead, buy whole ingredients and cook from scratch whenever possible.

These are by no means the ultimate guide to perfecting grocery shopping on a budget, but I do want to leave you with one last tip. Be patient with yourself while you work through improving your grocery shopping skills. Being successful takes time, practice, and patience. The more you stick to your budget, and become an expert on your grocery store nuances, the easier this entire process becomes. So, what tips did I miss that work for you? Or what tips are you excited to incorporate into your process? Let us know!