Are you trying to eat healthier but are concerned about the increasing cost of groceries? You are not alone.
According to the U.S. Department of Agriculture, the average weekly grocery bill for a family of four is $250-$400. While it can be challenging to maintain a healthy diet on a budget, it can be even more difficult for cancer patients and survivors who often experience financial strain due to medical bills, medication costs and change in work status. The good news is that healthy eating is possible on a budget with simple strategies for saving money.
So, what can you do to stretch your grocery budget?
Embrace plant-based meals to help reduce your cancer recurrence and cut grocery costs. The estimated cost of a chili recipe made with lean ground beef is 70% higher than chili made with beans (based on Kroger prices).
The American Institute for Cancer Research (AICR) also recommends a plant-based eating pattern to reduce the risk of cancer and recurrence. Aim for two-thirds of your meals to come from plants, including vegetables, whole grains, nuts, seeds, beans and fruits. The AICR recommends limiting intake of processed meats, red meat and pork, which are generally higher priced than poultry, eggs and plant proteins, such as soy and beans.
Below are more cost-saving tips:
- Make your list before you go. Try using a grocery store app to help stay within your budget by tracking the estimated cost of your grocery cart as you build your list.
- Reduce food waste: Use produce-saver containers and carbon filters to extend the life of produce. Use kitchen and pantry-tracking apps to help organize and track what you have and receive alerts when food is nearing the expiration date (examples include: Food Keeper, Pantry Check, KitchenPal, Kitche, My Pantry Tracker, CozZo, Sortly, No Waste).
- Buy generic brands. They are typically the same quality at a lower price.
- Eat before grocery shopping to avoid being tempted to buy extras.
- Look low! Less expensive items are often on lower shelves, below eye level.
- Buy produce in season for better tasting and lower priced products. Check the University of Georgia Expanded Food and Nutrition Education Program (UGA EFNEP) or the Supplemental Nutrition Assistance Program Education (SNAP-Ed) websites for what is in season.
- Buy frozen fruits and vegetables for healthy options at a lower price.
- Check unit price rather than total cost to determine the best value, even if containers are different sizes.
- Get creative with leftovers.
These tips can help you save money and improve your health.
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