Healthy ideas for your inbox
Let’s face it — we’re long past the era of our favorite grocery store snacks only costing a few dollars each. And to make it worse (sorry), the cost of living in the Pacific Northwest is already high enough. But rising grocery prices don’t mean your healthy food choices (or your weekly grocery budget) need to be entirely reconsidered. There are ways to get what your body needs without breaking the bank.
Why it’s important to prioritize your nutrition
You might think it’s worth it to stock up on quick, prepackaged, ultra-processed meals because they’re cheaper than takeout and quick to make. And while there’s no judgment in having a TV dinner now and again (they can be pretty tasty), it’s important to make sure you’re still feeding your body what it needs to thrive.
“If you’re not buying certain foods, you can miss out on essential nutrients your body needs to function and stay healthy,” says Robyn Burnside, a registered dietician at the University of Washington Medical Center. “For example, if you cut out fruits and vegetables, you’re at risk of not getting enough vitamins, minerals and fiber.”
Similarly, if meat is a staple protein in your diet and you’re not buying it anymore (or not replacing it with alternative proteins), you might not get enough essential amino acids — the molecules used to make the protein your body needs.
“If the cost of food is causing someone to buy less food altogether, or you’re unsure of how to replace certain foods you’re used to buying, you’re at an increased risk of not meeting your energy needs,” says Burnside.
So, what can be done?
What to buy at the grocery store if you’re on a budget
Luckily, you can still have a stocked fridge and pantry (with the same tasty food you love) with a few alternatives that Burnside says are just as healthy.
Fresh vs. frozen fruits
If the fresh fruits in your neighborhood grocery store are giving you a bit of sticker shock, head to the freezer section. Burnside says that frozen options are great, cost-effective alternatives. “Frozen fruits are usually flash frozen after harvest so they retain their vitamins, minerals and antioxidants.”
Stock up on some frozen strawberries and bananas for a yummy smoothie, or blueberries and raspberries to add to your morning oatmeal.
Fresh vs. frozen vegetables
In the same vein, frozen veggies are also flash frozen after harvest, so you still get all the benefits of eating a fresh selection.
“Canned vegetables are also great sources of vitamins, minerals, antioxidants and fiber,” says Burnside.
Tip: Watch out for added salt in canned vegetables. Look for low-sodium or no salt added options.
Use these veggies in the same way you’d use the fresh ones — try throwing a few in a pan together with your favorite vegetable oil for a stir-fry night.
Proteins
Getting enough protein can be difficult when your favorite Italian sausage or ground beef is running in the double-digits per pound. To save some money while still getting your much-needed protein intake, Burnside suggests plant-based alternatives.
Legumes, aka beans, lentils, peanuts and soy products like edamame, tempeh and tofu are great plant-based, cost-effective proteins. Peanut butter is another great way to get some protein into your diet.
“Dried beans and lentils are often more affordable than canned,” says Burnside. “They take some time to prepare but can be soaked overnight so they are ready to cook the next day. A serving of one cup of cooked lentils has 18 grams of protein, which is a great amount of protein for a meal.”
Plus, legumes also have additional benefits, such as being rich in fiber and dense in vitamins and minerals.
Canned or tinned fish, such as tuna or pink salmon, can also be cost-effective proteins that include healthy fats, says Burnside.
One benefit of living in the Pacific Northwest is that the region is known for its fresh produce, seafood and farm-to-table culture. Of course, eating fresh food is always a plus when possible, and one benefit of living in the Pacific Northwest is access to local farms, seafood markets and food co-ops. If you can shop when local produce and seafood are in season, you can usually find great prices for them. Plus, some markets sell frozen alternatives to your favorite meats.
Ready to checkout?
Once you’ve got your essentials, don’t forget to grab some snacks to hold you over between meals. Snacks that are high in healthy fats, protein, carbohydrates and fiber can help you stay fuller for longer, give you an energy boost and don’t have to burn a hole in your pocket.
Whole grain crackers, nuts and dried fruits, dark chocolate-covered almonds, or carrots with hummus are less-spendy ways to check all your must-have snack boxes, without sacrificing taste.
One last tip: Prepping your meals in advance is a great way to plan what ingredients you need to buy at the store and can prevent overspending on groceries you may not need.
And remember, just because your shopping list is changing, doesn’t mean you have to lose any health benefits from your meals.
