Have you ever stood in the grocery store line, looked at your cart, and wondered how so little food could cost so much? It’s a common occurrence, even though we are lucky that our food expenses in the United States are still significantly lower than in other parts of the world. UConn Extension can help Connecticut residents find ways to stretch your food dollars and still eat healthy.
1. Take stock
You may already have more than you think. Determine what you have, identify any items that need to be used sooner, and search for recipes that use your existing ingredients. Clean your refrigerator, freezer, and pantry – maybe there are some treasures hiding there. You can also take notes of your food items inventory regularly, store new food item in the back of the pantry with food items about to expire closer to the front to reduce food waste in your household overall. Visit CAHNR's recipe website for recipe inspiration.
2. Pick a store and be consistent
It may come as a surprise, but using the same location consistently, rather than chasing the deals at multiple stores saves money in the long run. Make sure to start with the produce section and look for in-season options first (more on that below)!
3. Review the sale flyers and plan ahead
Stocking up on essentials while they are on sale and planning your menu around reduced priced items helps stretch your food dollars. UConn Extension’s Expanded Food and Nutrition Education Program (EFNEP) recommends planning your menu weekly, including snacks. Use the U.S. Department of Agriculture’s MyPlate system as a guide to keep your meals healthy, balanced, and nutritious.
4. Shop seasonally
The price of in-season fruits and vegetables is often lower than options flown in from around the world. Summer is a great time to find berries, broccoli, peas, peppers, sweet corn, and other favorites. Connecticut has a short growing season, so take advantage of fresh options while you can. Plan on purchasing frozen fruits and vegetables in the winter months to continue to have healthiest options available all year long. Dry beans can always be found in the pantry section and are an excellent protein source.
5. Buy whole foods and do more prep
Buying a bag of carrots, peeling, and slicing them is more economical than choosing the baby carrots even if they seem more convenient. Look at the unit price for items when you’re shopping to get the most value for every dollar spent. The more meal preparation you do at home, the easier it will become. You’ll also start expanding into more challenging recipes and trying different methods.
6. Choose store brands
The store brand is usually of equal quality, but at a competitive price. Try the store brand and if you or a family member doesn’t like it, you can always go back to your original option. A flexible approach while shopping also helps, as you may find a better protein option or different vegetable that you can substitute into a meal.
7. Skip the packaged foods
Prepared foods, from chips and soda to frozen meals, have less nutritional value, higher sodium levels, and are more expensive. Try making a berry-infused water instead of soda or replace those processed chips with your own vegetable chips or nuts. The MyPlate 5-food groups, which focus on minimally processed foods, can usually be found at the perimeter of the grocery store.
Stretching your food dollar isn’t as hard as it seems. It can give you the opportunity to look for new recipe ideas, learn how to make a meal plan, include your children in the process, get familiar with local produce, and help establish healthier eating habits in your family – all while saving a buck or two!
UConn Extension connects the public with the research and resources of Connecticut's land-grant university, UConn. UConn Extension is comprised of faculty in the College of Agriculture, Health and Natural Resources.
