Smart Grocery Shopping

Droughts, inflation, global events: Many things affect food prices, and in the last year, they’ve been on the rise in several categories. No matter why they go up, and even if they go down, creating a grocery budget — and sticking to it — will help you lower your food expenditures. And a smart budget will help you control more than your costs. Many of the methods that save money can also aid in creating healthier eating habits.

Find Your Number
Determine what you spent on groceries the last three months and calculate the average. Then, choose a percentage to subtract off the average number. How much is up to you, but cutting at least 20 percent should provide meaningful savings. Don’t go overboard though. Anything too drastic could lead you to abandon your budget after a few months.

Create a Menu
A crucial part of staying within a grocery budget is menu planning. It saves you money and time by keeping you from running back to the store for one or two things every other day. When you buy only what you need for specific meals and snacks, you’ll leave the store each week with a lower number on your receipt. Planning meals also gives you more control over what you put in your body, allowing you to exercise self-control at the store and keep the sugary snacks and processed foods that tempt you from every making it your house.

• First, check out the specials at your grocery store for the coming week, and try to create at least part of your menu around those items. Also, check the store’s website for specific coupons. Don’t have to go coupon crazy, though. Sometimes, coupons entice you to buy things you don’t even need.
• Try to plan meals that use some of the same ingredients in different ways. This prevents waste, which seriously cuts costs (and is great for the planet too!).
• If you need some inspiration, start by checking out what’s currently in your refrigerator, freezer and pantry. Make note of anything that’s about to go bad and see if you can incorporate it into a meal for the coming week. Do you have some leftover chicken, a bit of broccoli and a half of a bell pepper? Use it for stir-fry. Add other needed ingredients to your grocery list.

At the Store
Once you have your menu, make a list of what you need for it. Don’t deviate from the list, even for deals, unless the discount is for a pantry staple (salt, chicken broth, canned tomatoes, etc.) and/or can be safely stored or frozen for a while. Deals on highly perishable items might not be worth it.

Prime Produce
Another great way to save money and eat healthier is to stick with what is fresh and in season when it comes to produce. You’ll often find better prices on fruits and veggies and get the chance to know exactly how they were grown (all-naturally, organically, etc.) buy buying from area farms at farmers’ markets or by participating in a Community Supported Agriculture (CSA) program.

Eat Less Meat
Meat often accounts for the bulk of your grocery bill, so plan several meals each week that are meatless. Dishes with beans or pasta will satisfy your family and cost less to create, and most health experts agree that making plants the priority in your diet instead of animal protein is key to staving off disease and living longer.

Identify Inflated Prices
There are several things you should skip every time you grocery shop.

• Stock up on batteries at places like Wal-Mart or club stores like Costco. Since they don’t go bad, they’re safe to buy in bulk, and you can save big.
• Pre-sliced produce. Chopping onions and celery may take a little time but buying them already sliced or diced can double your cost.
• Chicken cutlets and tenders. Don’t pay a premium for something you can easily do in just a few minutes. Buy chicken breasts and cut them into strips at home or use a rolling pin to pound them out between wax paper to get thin, cutlet-like pieces.