Ep 49. Budget Healthy Eating - 20 Items for Your Grocery List

My Wife The Dietitian

There are two undisputed facts when it comes to food. We all need it, and it's getting more expensive all the time. But, there are a few tips and tricks that might help with that. On this week's episode, we'll be discussing some practical ideas that'll help keep your weekly food costs down. Plus, we'll give you a budget friendly shopping list and some meal ideas to go with it. Check out the blog here: "Healthy Eating Doesn't Have to Cost Your Retirement Savings"

For healthy eating on a budget:

Track Spending

By tracking your spending for a week or a month, it will help to monitor the incidental-type food/beverage items that may be eating up your food budget. 'Incidentals' such as take out coffee, drive-thrus, convenience store packaged food, Door Dash, and restaurant meals are all budget killers.

The 'Latte Factor' was coined by David Bach, author of "Smart Couples Finish Rich". It is the concept that spending money on a specific item daily adds up. Instead, if you were to make your coffee at home most days, you would save money and overtime, it would really add up.

The more convenience, the more you'll pay - for example, a meal someone else makes, and brings to your door is going to cost more than making a meal from scratch

Meal Planning

Inventory , make a list based on what you need for meals for the week. Taking a photo of the inside of your fridge and/or pantry may help jog your memory in the store.

Prepare for the grocery shop vs the spontaneous 'pop-in', when you may be hungry, more likely to reach for the easy, convenience items, luxury items or junk foods (not staples). Plus, the store may be more crowded, which can affect your ability to make wiser choices.

Make a List

Going with a list can help reduce food waste as you have a meal plan and know when and how you can use the food items.

Going to the store with a plan and not being hungry will help you stick to your list. Plus, having discipline while shopping and being aware of marketing tactics and advertising that may sway you from your intended purpose of shopping, will help you stay within your budget.

Grocery Store Shopping

Shop the perimeter - can be a way to start.

We have a list of about 20 items that will offer multiple meal ingredients for the week for breakfast, lunch and dinner options.

Produce:

purple cabbage, carrots, bananas, potatoes

frozen berries, spinach

Bakery:

whole grain bread - store brand

Dairy:

milk, eggs

Deli/Meat:

whole chicken

Bulk Section/Canned Items/Miscellaneous:

nuts- peanuts, walnuts

seeds - pumpkin, flax

lentils (dried)

oatmeal

canned tomatoes, canned salmon, canned kidney beans

peanut butter

pasta, rice

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