It is possible to shop for healthy foods on a budget. Here are some ideas to help you get started:
Before You Go…Make a List & Stick to it
Make a shopping list for all the items you need. Keep a running list on your phone, on the refrigerator, or in a wallet. When you’re in the store, do your best to buy only the items on your list.
Watch for sales, coupons, and loyalty programs
- Check your local grocery store for sales and look in circular flyers.
- Use coupons to save even more money for you and your family, and be sure to buy what you know they will eat.
- Use store loyalty programs and/or shop at discount stores but take note some may charge an annual fee.
At the Store…Shop Wisely
- Buy store brands! They are almost always less expensive than brand names.
- Scan the top and the bottom of the shelves in the aisle. Stores often have higher-priced products at eye level.
- Meat, poultry, and fish can be the most expensive items at the grocery store. To decrease the cost, buy in bulk if available and once you get home separate, place in freezer bags (make sure you get all the air out), and place in the freezer.
Meal Planning
See our Planning Healthy Meals page.
Keep Budget-Friendly Pantry Items
- Keep a few budget-friendly pantry items to have a meal on the table fast. Dried beans, pasta, rice, oats, and tomatoes make dinner easy when time is short.
- Keep canned tuna, chicken, and beans in the cupboard as well for a quick and protein-rich meal.
Fresh, frozen, or canned?
Frozen and canned fruit and vegetables are harvested at their peak of freshness. This means that you can use them when fresh produce is not available and still make healthy choices. It also helps you save time and money!
Canned is another way to have fruit and vegetables always handy. Like their frozen counterparts, they are harvested at their peak. When purchasing, canned vegetables, and beans look for low-sodium or sodium-free on the label. Canned fruit can be packed in ‘heavy syrup’. Make sure you check the label first and look for fruit packed in its own juice (100% juice).
You can also freeze or can produce to make the most of the short growing season in Massachusetts so you and your family can enjoy fresh produce throughout the year! Here’s a handy chart to see what is in season.
Say no to food waste
Another way to save is to avoid throwing out food. Do you peel your carrots before cooking? There is no need. Simply wash them (as you always do) and enjoy! Feel free to keep the skin on potatoes too. The skin contains additional nutrients and fiber. Have some greens that are wilting, use them for a smoothie. Freeze onion peels and other vegetables discarded and, after you have a few cups worth, make a vegetable stock to have on hand.
Another way to prevent food waste is to properly store your food. The coldest part of a refrigerator is the lowest section. Store raw meat and chicken there to keep it fresh but that applies to food safety as well. You don’t want anything from raw meat/chicken to get on something like your apples! Keep uncooked meat low and fruit and vegetables above.
Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When grocery shopping, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Your family will thank you for it!
Unit Pricing
When you see a sign encouraging you to buy the larger size check the unit pricing first. The unit price is what will tell you what the best buy is whether that is a pound, cup, ounce, etc. You can use this to compare different brands and sizes of the same item. For example, when comparing the costs of a can of beans check the unit price. If one ounce of beans is .10 cents an ounce and another is .07 cents an ounce you know at a glance which is the better value (.07 cents). Using unit pricing can drive your shopping decisions and save you money.
Budget-Friendly Foods
Stock up on these essential items for your pantry and kitchen, and you will be prepared to make numerous at-home meals easily while saving money.
| Food Item | Ingredient for | Benefits |
| In-season or frozen fruits and vegetables | Side dishes, desserts, casseroles, stir-fries, pasta dishes, and omelets. | Provide a variety of vitamins and minerals. Eat the rainbow! |
| Dried and canned beans | Enchiladas, quesadillas, salads, soups, and rice dishes | An important source of protein and many other nutrients |
| Canned tomatoes | Sauce, chili, pasta dishes, or soups | A major source of antioxidants and Vitamin C |
| Pasta and Grains | Brown rice, oats, quinoa, whole wheat noodles | High in fiber, makes you feel full longer |
| Potatoes | Side dishes, casseroles, skillet meals, soups | Fiber, antioxidants, and vitamins |
| Eggs | Omelets, frittatas, salads, strata, rice dishes, sandwich | Protein, nutrient-dense, and “good” cholesterol |
| Rotisserie Chicken | Main dinner, tacos, salads, sandwiches, chili, burritos | High protein levels, vitamins, and minerals |
| Canned Light Tuna (in water) | Sandwich, pastas, casseroles, salad | High in Vitamin D and protein |
| Tofu | Stir fries, salad, and sandwiches | Protein, Antioxidant, anti-inflammatory, fiber |
These foods are typically lower in cost than prepared foods. By giving a little of your time, you can save loads of money each month with these essential food items in your rotation of recipes. Not sure how to use tofu, try this Baked Tofu recipe here.
Getting a big bang for your dollar at local farms and farmers’ markets
As an EBT card holder, you can use the DTA Finder map, to find a local farm or farmers’ market that accepts SNAP EBT cards as well as offers additional Healthy Incentive Program (HIP) benefits. HIP puts money back on your EBT card when you use SNAP to buy healthy, local fruits and vegetables from HIP farm vendors. For example, you use the map to find a farmers’ market near where you live. Visit the market, find the HIP farm vendor (should show HIP signage), choose your family’s favorite fruits and vegetables, and pay with your EBT card. Let’s say the total is $10. This money will automatically be replaced on your card. A family of 1-2 can use up to $40 each month in HIP benefits, a family of 3-5 can use up to $60, and families 6+ can use up to $80. More information on HIP can be found here.
Some other tips to follow while at the farmers’ market include:
- Plan ahead. Make a list of needed items for the recipes you have laid out for the week.
- Understand what in-season items are so you know you are getting the best produce grown locally, click here for a Massachusetts list.
- Stock up on hearty vegetables that will last a long time when stored properly; carrots, potatoes, or butternut squash are some examples. Remember not to store potatoes next to onions. The onions release a gas that causes the potatoes to sprout faster. Make sure your potatoes are in a paper bag in a dry, dark space.
- Your most cost-effective option is to buy in bulk to get the best price. Freeze what you will not use right away.
- Make sure to use the more perishable produce first. It is best to have a plan for use, so they do not go to waste. These fruits and vegetables have the shortest shelf life: bananas, berries, cherries, greens, and tomatoes.