Adding healthy items to your grocery list won't break the bank. With some smart choices, you can enjoy nutritious meals while keeping costs down.
While food prices have stabilized, they remain high. According to recent data, grocery costs are up 1.2% since last year, making it crucial to strategize your shopping. Thankfully, nutrition expert Ellie Krieger offers insightful tips for creating your grocery list. Formerly a host on the Food Network’s “Healthy Appetite,” she’s currently the face behind “Ellie’s Real Good Food” on public television.
Krieger, a registered dietician and nutritionist, has authored seven New York Times bestselling cookbooks and hosts the podcast “One Real Good Thing.” We sought her advice on effectively building a grocery list that balances health and cost.
1. Buy Seasonal Produce
Purchasing fruits and vegetables that are currently in season can lead to significant savings.
“Seasonal items are often cheaper as farmers need to sell their harvest quickly,” she explains.
Sticking to familiar foods can simplify meal prep, but to keep costs in check, seek out deals on seasonal produce instead.
2. Choose Affordable Proteins
Eating healthily doesn’t always mean higher expenses.
“While some nutrient-dense options may be pricier, we need to consider the cost-per-nutrient perspective,” she notes.
Beans, for instance, are nutrient-rich and economical, along with carrots, cabbage, tomatoes, zucchini, celery, onions, oranges, bananas, and even frozen or canned veggies.
“Beans are fantastic,” she adds. “They’re loaded with nutrients and are simple to prepare. Canned beans are just as good as dried ones, and I keep a variety on hand at all times.”
3. Minimize Food Waste
Maximizing what you buy is essential for reducing waste and lowering grocery bills. On average, Americans throw away 20-25% of their food each month. “That’s like tossing one out of five grocery bags straight into the trash,” Krieger notes.
To combat this, check your pantry and freezer before shopping, adding only what you plan to prepare soon.
4. Keep It Simple
Krieger enjoys showcasing beautiful and healthy foods, often through TV and social media. The appeal of visually stunning dishes can encourage experimentation.
“I always say that the phone eats first,” she quips. The rise of food-focused media has made people more adventurous in their palates. However, it also sets unrealistic expectations.
“My sister joked about her family's critiques of her cooking as if they were on a cooking show,” she shares. “On one hand, food media has inspired creativity, but it’s also led to an unrealistic standard.”
In essence, simplicity is not just easy; it's also delicious. “Perfection doesn’t exist; we all make mistakes. Even chefs learn from them,” she emphasizes.
LISTEN: Check out what Ellie Krieger shares and access past episodes of the podcast. Available wherever you enjoy your podcasts.
5. Plan for Three Meals
Krieger highlights the importance of sticking to a grocery list as stores are designed to tempt impulse purchases. The most appealing products are often at eye level, while essentials are positioned lower.
When planning, focus on just three meals instead of a whole week.
“Even with three meals, I usually have leftovers,” she says. “I love making use of what I have, so I plan for that.”
Weekly, she prepares three dishes from scratch, minimizing waste while simplifying the cooking process.
6. Opt for Budget-Friendly Substitutes
As home cooks explore new recipes, they might include ingredients that aren’t cost-effective or easily accessible. For instance, while sunchokes might be essential for a gourmet dish, they’re not a staple.
“If a recipe calls for spinach and it’s overpriced, look for alternatives like kale or Swiss chard,” she suggests. “If a recipe requires regular yogurt but you only have Greek, just thin it with a bit of milk.”
7. Store Wisely
Understanding proper storage techniques is crucial. For instance, if Krieger uses half a jar of marinara sauce, she freezes the remainder in ice cube trays for later use.
“When I want to whip up a homemade pizza, I just pop out a cube,” she explains. “I keep mozzarella and bread ready to go in the freezer.”
Herbs, though flavorful, often wilt before we can use them. Krieger recommends freezing them too.
“Dried herbs are usually more potent than fresh, so one teaspoon of dried equals one tablespoon of fresh,” she advises. “I love fresh herbs and always have leftovers, so I blend them with a bit of water or oil and freeze them in cubes. It’s a convenient way to add flavor later.”
