Corporate Fitness and Active Aging

Saving Money at the Grocery Store

GettyImages-1343544200With inflation at a 40 year high and grocery costs up close to 11% when
compared to 2021, saving money at the store has become a priority for many. However, when trying to save money at the store, many individuals cut back on the pricier yet healthier items, such as fruits, vegetables, and lean protein sources, even though it’s not necessary! Here are some tips and tricks for maintaining a healthy diet while shopping smart and saving money at the store:


1. Have a grocery store game plan. Make a list of the meals and snacks you plan
to eat throughout the week and the foods you will need to make them. Sticking to
this list will help prevent you from buying things you do not need, which often
results in wasted food and money.
2. Join your store's loyalty or rewards program. Often, these programs are free
and automatically apply savings at checkout, requiring minimal effort from the
consumer!
3. Buy “in-season” and/or “local” fruits and vegetables when possible. Fruits
and vegetables that are local and/or in season are typically cheaper to produce
and ship, resulting in a lower price for the consumer compared to
exotic/hard-to-find or out-of-season produce. Use this link to see what produce is
currently in season!
4. If you have freezer space available, purchase frozen fruits and vegetables
without added salt or sauces. Typically frozen fruits and vegetables are just as
healthy and are a fraction of the cost when compared to those that are fresh.
5. Buy canned fruits and vegetables. When purchasing fruits, try to buy those
that are packaged in 100% fruit juice. When purchasing vegetables, look for
those that have “no salt added” listed on the label, or simply rinse prior to
preparing/cooking to help wash off some of the salt added for preservation.
6. Grow your own! Grow your own fruits, vegetables, and herbs to cut back on
packaging costs.
7. Check the “sell by” or “best by” date to ensure you are buying the freshest
items.
8. Compare your options. Compare and contrast different sizes and brands to find
the most cost-effective option. Looking at the “price per unit” can help you find
the best deal!

When you know a certain food or drink will get used, buy in bulk or
purchase value- or family-sized items. For produce and meat, anything that isn’t
used can be frozen for later use.

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Topics: healthy food choices grocery shopping Dietitian Connection

Surviving Grocery Shopping with Kids (and Instill Healthy Habits)

ThinkstockPhotos-57568291.jpgGrocery shopping takes time, preparation, patience, and organization. But throw kids in the buggy (or cart) with you, and usually you end up with a big old, stressful mess. Take it from a mom with three kids under the age of 5; I know firsthand that it can be done happily and without tantrums (well, for the most part). But it’s taken some practice.

Three Essential Grocery Shopping Rules

Our family’s weekly shopping trip is usually done all together on Sunday mornings, straight from church to the store. So as we stroll down the aisles with our two separate carts (because how else will we fit the kids and the food?), my husband and I are ready to take on the dreaded shopping trip by following these three essential rules for surviving grocery shopping with kids.

  1. Never shop hungry. If I even think about letting my kids go into that store on an empty stomach, I might as well throw up my white flag right then and there. It’s not a good idea! In fact, it’s not good for adults to go food shopping hungry, either! Research (and, well, common sense) shows you will end up with way more food than you intended, just because your judgment is impaired by hunger pangs.
  2. Be prepared. The night before or morning of, I make my meal plan for the week ahead. I decide what we are eating for every meal, taking into consideration items I have in my fridge, freezer, or pantry that need to be used up. Once the meal planning is done, my list is constructed from there. I separate my list in order of how I go through the store (my game plan, so to speak): first the produce, then the bakery, then to the deli and meats, and so on. This is obviously individual to you and your store, but if you frequent the same place each week, you catch my drift. That way each section has the items listed there I need. And it prevents me from getting to the opposite side of the store and running around like a madwoman looking for that dang ketchup I forgot!
  3. Decide how your kids can help. If you have them with you, they need to feel included (suggested mostly for ages 5 and up). This is scientifically proven to prevent the dreaded boredom that can happen halfway through your trip. Think: how can they be involved? Maybe they can count the bananas. Maybe they can find the cheapest cereal. Maybe they can find the bread with the highest fiber. Of course, this kind of thing will require some patience from you, my dear, so be patient and let them have fun with this! Maybe your child could even have a shopping list, too, that is picture based. (You surely can find this on Pinterest!)

Grocery Shopping with Children Leads to Healthy Eating and Better Nutrition

Instead of hiring your standby babysitter for the weekly food trip, I say get your whole family involved in your shopping and meal preparation. If children learn from you how to shop, prepare, and enjoy healthy foods at a young age, you are instilling healthy habits that will hopefully last their lifetime. Happy shopping!

Looking to better track your dietary habits?  Check out NIFS Dietitian, Angie Mitchell's top 4 apps for better eating!  Download by clicking below! 

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Topics: nutrition healthy habits kids healthy eating meal planning grocery shopping