Plan, Purchase, and Prepare: Tips for Eating Healthy on a Budget

It doesn't take an economist to realize that getting out of the grocery store is becoming an increasingly expensive proposition. But as food prices rise to unprecedented heights, an expert's analysis may come in handy to help consumers get the healthiest bang out of their food-buying buck.

After increasing by an annual average of 2.5 percent for the previous 15 years, food prices in the United States rose 4 percent in 2007 - and experts at the U.S. Department of Agriculture say the nation could experience a similar or greater increase throughout 2008.

With healthier foods (such as fresh fruits and vegetables, whole grains, and fish) already at the higher end of the price scale, nutrition researchers fear that more consumers will feel forced to fill their baskets with cheaper alternatives that are less nutritious and laden with empty calories.

The good news is that it is possible to eat healthy on a budget. The following are a few tips to help shoppers keep an eye on their waistlines and their wallets:

BEFORE YOU GO

Make a list. Impulse purchases, especially those made while shopping on an empty stomach, can wreak havoc on your budget and your health. Plan your meals for the week in advance, make a shopping list based on this menu, and stick to your list in the store. Also, have a healthy snack before you head out the door - all the better to help you resist the temptations of overpriced comfort foods.

Look for coupons and sales. Community flyers, the Sunday paper, and the Internet are excellent sources of information on special prices in your area. Savvy shoppers know that habitual coupon-clipping can translate into significant savings, and that making two strategically planned stops instead of one can even offset the cost of the extra gas you'll use.

Join the club. Warehouse stores like Sam's Club and Costco charge annual membership fees for access to their bulk-buying opportunities, while many traditional grocery stores offer free frequent-shopper cards that allow consumers to take advantage of lower prices on a range of products. Find the opportunity that best matches your budget, and start watching the savings add up.

Avoid convenience stores. The corner convenience store might be a great place to get a cup of coffee or your morning paper, but buying groceries there is not a cost-effective way to go. They may offer easier access and extended hours of operation, but these stores generally offer limited selections, less healthy options, and higher prices.

Purchase products closer to their sources. The corner convenience store isn't the only place that charges you for the relative ease of your shopping experience. Even large grocery chains have to factor into the final price processing, packaging, transportation, and the profit margins of every operation along the way. Depending upon where you live, local farmers' markets, roadside fruit stands, and other such close-to-the-source outlets can help you find nutritious foods without hidden costs.

IN THE STORE

Shop the perimeter first. Don't forget that grocery stores are for-profit businesses designed to separate consumers from their cash. For example, the reason that staples such as bread and milk are often located in separate sections far from the front door is that store designers know that you're likely to dash in specifically for these items - and they want you to walk past (and be tempted to purchase) as much additional merchandise as possible. Shopping the perimeter (shelves along the outer walls) first will usually allow you to stock up on healthier items like fresh fruits and vegetables, fish, meat, and dairy products before you venture into other areas of the store.

Look up, look down. Once the store's designers have enticed you into their aisles, they want your attention to be focused on the products they'd most like you to buy. Thus, items with larger profit margins are more likely to be stocked on eye-level shelves (or on lower shelves in the cereal aisle or other kid-friendly sections). Looking at higher or lower display spaces may help you save a few cents and locate products that are sized more appropriately for your needs.

Find the frozen foods. There's more in this section than microwaveable pizza and pints of Ben & Jerry's. For example, frozen vegetables can be just as nutritious as fresh ones, but are often cheaper and can be safely stored for much longer. As always, keep your eye on unit prices and nutritional labels (and don't linger too long in the ice cream section).

Don't be fooled by sale signs. Yes, sales are excellent resources for budget-conscious consumers. But just because a sign bellows "Bargain!" doesn't guarantee that you're actually getting the best price. Compare sale brands with similar products from other manufacturers, and note the unit cost. For example, spending $4.00 for a 40-ounce size ($1.00 per 10 ounces) is a better bargain than spending $2.10 for the 20-ounce version ($1.05 per ounce). Many grocery stores include unit price information on stickers attached to the shelves. If they don't, a small investment in a pocket calculator or a note pad and a pencil can pay big dividends.

Be careful when buying in bulk. Many warehouse/club stores are built around the concept that bulk-buying equals big savings. And traditional grocery stores often adapt this sales strategy when trying to market "family size" or other larger-than-average portions or products. In some cases, the "bigger is better" maxim holds true, but only if (a) the unit price is lower than that of alternative sizes and (b) you actually use all that you purchase. Buying apples by the barrel may make sense if you own a horse farm, but lugging home a similar purchase for a family of four most likely means that your garbage collector will soon be in for a workout.

BACK AT HOME

Eat what you buy. Even the healthiest foods are of no nutritional value until they're actually ingested. Thus, that big bag of lima beans that you bought on double-coupon day is nothing more than a budget-buster unless its contents are cooked and eaten. If you stuck to the menu plan you made before hitting the store, this shouldn't be a problem. But even the tastiest meals can lose their luster if repeated too often, so it's not a bad idea to get online or visit your local library to find new ways of preparing your old favorites.

Get reacquainted with your stove and oven. If the three most important tools in your meal-preparation process are a can opener, a pair of scissors, and your microwave, there's a good chance that your diet isn't nearly as healthy or budget-friendly as it should be. Bagged salads, pre-cut vegetables, and heat-and-eat meals offer the gift of time saved, but (just like with the corner stores discussed earlier in this article) this convenience comes with a price. Packaged, prepared, and otherwise processed food is often more expensive and less nutritious than the fresh alternatives. In addition to saving you some money, buying individual ingredients and preparing your meal yourself also gives you greater control over taste, quality, and portion size.

Keep learning. While you develop your meal planning and preparation skills, keep educating yourself on budget-friendly options and healthier ingredients (for example, in many recipes a teaspoon of vinegar can be substituted for a teaspoon of lemon juice, or a cup of yogurt can replace a cup of buttermilk). Again, the Internet and your local library are excellent sources of additional tips for budget-conscious shoppers and health-minded cooks.

Just as with losing weight or improving strength, becoming a better and healthier shopper is a matter of adapting a few core principles, applying them consistently, and continuing to educate yourself. Though current financial realities are making healthy budget shopping more challenging for many individuals and families, positive options do exist and smart strategies are still applicable.

Healthy shopping on a budget is both an action and a mindset. As you continue to educate yourself (and put what you've learned into action), you will find yourself becoming more confident in the grocery store and in the kitchen. As a result, you'll be able to prepare more creative and delicious meals that benefit your family's health as well as your financial bottom line.