{"id":30977,"date":"2023-02-02T19:17:23","date_gmt":"2023-02-03T00:17:23","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30977"},"modified":"2023-03-07T08:41:04","modified_gmt":"2023-03-07T13:41:04","slug":"ways-to-make-eating-healthy-less-expensive","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-make-eating-healthy-less-expensive\/","title":{"rendered":"8 Ways To Make Eating Healthy Less Expensive"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">We&#8217;re all pretty unnerved by increasing prices at grocery stores these days. Inflation is affecting the cost of everything from eggs and dairy to cooking oils and poultry, with the <\/span><a href=\"https:\/\/www.ers.usda.gov\/data-products\/food-price-outlook\/summary-findings\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">USDA<\/span><\/a><span style=\"font-weight: 400;\"> reporting that 11 food categories saw price increases of more than 10 percent in 2022.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe sticker shock at big box and local stores alike is palpable,\u201d says <\/span><a href=\"https:\/\/www.pace.edu\/profile\/christen-cooper\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Christen Cupples Cooper<\/span><\/a><span style=\"font-weight: 400;\">, Ed.D., R.D.N., founding director of Pace University\u2019s Nutrition and Dietetics Program. \u201cWhen inflation goes up, the costs of raw materials, distribution, and inventory are passed onto the consumer in the form of high product prices.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Considering that choosing fresh meat and produce, as well as high-quality dairy products, whole grains, nuts, and more\u2014especially the organic varieties\u2014has always been costly, current prices can make eating healthy feel particularly unattainable. That said, with a little savvy and planning, you can put nourishing food on the table without breaking the bank. Here, dietitians share their best tips for navigating the food aisles with your budget intact.<\/span><\/p>\n<h2><b>1. Make\u2014and stick to\u2014a shopping list\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing what you need before you show up at the grocery store can go a long way in helping curb impulse purchases, says <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Rebekah Blakely, R.D.N. She recommends making a concrete list of necessities and trying your very best to stick to it. One great way to do this: Utilize the curbside pick-up option at your local grocery store, if available. \u201cThis way, you buy what you need online, they bag it and deliver it to your car, and you avoid all the impulse buys from walking through the aisles,\u201d Blakely says.\u00a0<\/span><\/p>\n<h2><b>2. Take advantage of buying in bulk<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You can save big on food when you buy in bulk, especially at box stores like Costco or Sam\u2019s Club. The trade-off, however, is that you often purchase more food than you need for a given time period. To make the most of buying in bulk, Blakely recommends batch cooking. \u201cMeal prep enough for three to five days, and then freeze what\u2019s left to use later,\u201d she suggests. \u201cThis works especially well for proteins (think those six-pound bags of chicken breasts from Costco), legumes, and grains.\u201d Other items that make sense to buy in bulk: nuts and seeds, which typically have a long shelf life.\u00a0<\/span><\/p>\n<h2><b>3. Join Rewards Programs and Shop Weekly sales<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Most grocery stores offer weekly sales on everything from fresh produce to meat\u2014including even organic varieties. If you\u2019re not typically one to check store flyers or mailed or emailed coupons and shop the latest deals, it\u2019s time to start, suggests <\/span><a href=\"https:\/\/www.fcs.uga.edu\/people\/bio\/emma-laing\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Emma Laing<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., R.D.N., director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also a good time to sign up for any benefits or rewards programs at your grocery store to receive alerts on sales and special access to coupons. \u201cMany specials might come with suggested recipes you can try if you\u2019re seeking inspiration!\u201d Laing adds.<\/span><\/p>\n<h2><b>4. Buy in-season fruits and vegetables<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In-season produce, or fruits and vegetables you purchase during their natural growing season, generally cost less and provide higher nutritional content than out-of-season produce. For example, one study published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17852499\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">International Journal of Food Sciences and Nutrition<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that broccoli grown during its peak season (mid-fall to early spring) contained higher amounts of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a> than when grown out of season.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-active-people-need-more-of\/\" target=\"_blank\" rel=\"noopener\">Active People Need More Of These 6 Nutrients<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you&#8217;re buying in-season, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe nutritionist<\/span><\/a><span style=\"font-weight: 400;\"> Brittany Michels, R.D.N., recommends keeping a seasonal food guide handy when planning and shopping. It may take some adjusting in terms of meal planning (think more potatoes and root vegetables in the colder months and more berries and summer squashes in the warmer seasons), but it\u2019s a great way to save<\/span><i><span style=\"font-weight: 400;\"> and <\/span><\/i><span style=\"font-weight: 400;\">benefit your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are going to buy out-of-season produce, compare prices of fresh versus frozen produce, Blakely suggests. \u201cSince produce is frozen shortly after harvesting, its nutritional content is usually much higher than out-of-season fruits and vegetables,\u201d she says. \u201cJust make sure to choose those without the added sauces.\u201d<\/span><\/p>\n<h2><b>5. Cut down your meat intake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Meat has become considerably more costly in recent months, with poultry prices up 14.6 percent and other meats up 14.2 percent. One way to cut costs: Make meat a side instead of the main or go meatless altogether (at least some of the time). \u201cServing a smaller portion of animal products can save money per person,\u201d says Blakely. \u201cTry basing your meals around vegetables, legumes, and grains, and compliment those foods with one to three ounces of animal protein, or even go completely meatless a few days a week.\u201d When you skip out on the meat, you can meet your protein needs by incorporating cost-effective protein-rich foods like beans, lentils, or tofu. (Get started with <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/plant-based-meals-more-protein-than-chicken\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">these plant-based recipes,<\/span><\/a><span style=\"font-weight: 400;\"> which pack more protein than chicken breast.)<\/span><\/p>\n<h2><b>6. Shop local<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Supporting farmer\u2019s markets can not only benefit local farms and other food-related businesses but also helps keep your shopping costs reasonable, according to Laing. With less transportation required and fewer parties involved in the selling process, farmer\u2019s markets make it possible for growers to offer their food at competitive prices. \u201cAnother advantage for customers attending a market is having the chance to converse directly with the farmer or seller to ask questions about how the food is grown,\u201d Laing adds. If farming practices are important to you, this is a great way to really get to know your food.<\/span><\/p>\n<h2><b>7. Skip the prepared foods section<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s undoubtedly convenient to purchase a package of pre-cut pineapple or already marinated meats, you\u2019re always going to pay more when you opt for the ease these options offer. For this reason, functional dietitian <\/span><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jenna Volpe<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T., recommends opting for whole foods versus their pre-prepared or ready-to-eat alternatives.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-get-back-on-your-meal-prep-game-post-quarantine\/\" target=\"_blank\" rel=\"noopener\">How To Get Back On Your Meal Prep Game<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\"> \u201cBuying whole zucchini is estimated to cost around $1.25 per pound at my local grocery store, while the pre-spiralized zucchini noodles are almost $6.00 for an 11-ounce container,\u201d she says. \u201cSpiralizing your own zucchini may feel like more of a hassle compared to purchasing it pre-prepared, but little things like this make a huge difference from a budget standpoint and definitely add up over time.\u201d\u00a0<\/span><\/p>\n<h2><b>8. Consider the big picture<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Though reallocating budget in order to purchase nutritious, whole foods might be immensely challenging right now, looking at the long-term benefits of doing so may help continue to see the value in doing so. After all, while healthy eating may appear more expensive at the moment, it can add up to huge cost savings over the years, suggests Cupples Cooper. \u201cEating is a \u2018buy cheap now, pay more later\u2019 proposition for most people,\u201d she says. \u201cIf you invest in healthy eating today, you may well avoid the costs of chronic diseases such as diabetes, heart disease, and cancer\u2014which can amount to hundreds of thousands of healthcare dollars\u2014later on.\u201d (Not sold? Check out these noteworthy <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/benefits-of-a-high-fiber-diet\/\" target=\"_blank\" rel=\"noopener\">benefits of eating a high-fiber diet<\/a>.) Of course, you can only try your best here, but maintaining this mindset might help you prioritize where you can.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&#8217;re all pretty unnerved by increasing prices at grocery stores these days. Inflation is affecting the cost of everything from eggs and dairy to cooking oils and poultry, with the USDA reporting that 11 food categories saw price increases of more than 10 percent in 2022. \u201cThe sticker shock at big box and local stores<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-make-eating-healthy-less-expensive\/\">Read More <span class=\"screen-reader-text\">8 Ways To Make Eating Healthy Less Expensive<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":30981,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-30977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Ways To Make Eating Healthy Less Expensive<\/title>\n<meta name=\"description\" content=\"Rising food prices have many people stressed about putting quality food on the table. 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