Becoming a Savvy Shopper

Grocery shopping can be a balancing act between figuring out which options are healthier, navigating rising food costs, and being in a time crunch. Today, I want to share some smart shopping strategies that prioritize nutritious options while staying within your food budget, easing some of the stress of food shopping for you and your family.

Creating a Grocery Game Plan

Choose your meal planning method– You can choose to plan meals and snacks for the week, a few days at a time, or even dinner. It is important to choose the method that best meets your schedule and lifestyle.
Check and prioritize your inventory– When food planning, check your fridge, freezer, and pantry to prioritize building meals and snacks around those foods to reduce food waste and save some money.
Search grocery store specials– Take a look at grocery store weekly flyers or digital deals to create meals and snacks centered on those sale items.
Identify family favorites– Think about family favorite recipes your household already enjoys. This could be your go-to pasta dish or Grandma’s Arroz Con Pollo (rice with chicken) recipe. Your plan should include some of these options to ensure your plan is realistic and reduces the risk of food going uneaten.
Create themes– Create a themed menu for the week to help reduce the guesswork of meal planning. For example, Monday can be Meatless Monday, Tuesday can be Taco Tuesday, and so on. This doesn’t mean you make the same recipe; it means within that theme, you can switch up the recipe. For example, on Taco Tuesday, one week you can make chicken tacos, another week fish tacos, and so on. Themes can simplify decision-making.
Identify recipes– Select recipes that fit your preferences, budget, and schedule. I will link some recipe inspiration websites at the end of the blog.
Make a shopping list– A shopping list is crucial to ensure you are purchasing what you need to avoid second trips to the grocery store and staying within your food budget. Write down everything you need for your planned meals so you can stick to that list when you shop to avoid unnecessary purchases.

Smart Shopping Strategies by Food Group

Fruits and Vegetables

Buy in-season and stay flexible– Plan meals and snacks around what is in season. Purchasing in-season is a great way to take advantage of sales and items at peak flavor. We can check out what is in season using the FreshfromFlorida website: What’s In Season – Fresh From Florida : Fresh From Florida
Lean on frozen or canned options– Frozen or canned options are typically more accessible and cost-effective, while still maintaining beneficial nutrients. The most important takeaway is to consume more fruits and vegetables, whether fresh, frozen, or canned. Use whatever is accessible and fits within your food budget and preferences. Look for canned options that are low in sodium or low in added sugars for better nutrition.
Freeze fruit and vegetables you won’t use in time– Food wasted is money wasted. If you notice, you are not going to consume produce in time before it gets bad, freeze it for future use. For best practices on storing produce so it maintains best quality for longer, check out this article: Storing and Washing Fresh Fruits and Vegetables – Cooperative Extension: Food & Health – University of Maine Cooperative Extension
Use the unit price– The unit price tells you how much you are paying per unit, such as an ounce. You can find the unit price on the price tag under the product on the grocery shelf. This is helpful when determining the best value between two similar products.
Consider growing your own vegetables at home– Growing your own food at home can be rewarding and cost-effective. You can start by growing your own herbs at home on your windowsill, or use grow bags if you have limited space. For information on when to plant certain vegetables, visit this resource: Florida Gardening Calendar – Solutions for Your Life – University of Florida, Institute of Food and Agricultural Sciences – UF/IFAS

Dairy/Fortified Alternatives

Compare unit prices for the best value– Check the unit price before purchasing yogurt, cheese, and milk to determine which product offers the best price.
Choose store brands- More often than not, choosing a store brand over a national brand can save you money without sacrificing taste.
Check use-by dates- Ensure you are purchasing items that will last you for the amount of time you need. Sometimes when we purchase dairy, the use-by date is too soon, which affects the product’s quality. Ensure you purchase a product within the date you will consume it.
Be mindful of convenience items- Options like fruit-flavored yogurt or shredded cheese often cost more than adding your own fresh fruit or shredding the cheese yourself, because you are paying for the convenience. Ensure you choose the right product for your food budget and scheduling needs.

Protein

Vary your protein sources– Balance animal-based and plant-based sources to vary the nutrients you can obtain from both groups. Create meals around plant-based options such as beans, lentils, and peas, which are affordable and nutritious sources of protein.
Select cost-effective meat cuts– Round, shoulder, and chuck tend to be less expensive; however, make sure to cook them in soups, braised, or stews (in liquid) as they can be tougher cuts of meat.
Lean on canned fish options– Select canned tuna or salmon options to get an affordable source of fish in your diet.
Use meal stretchers– Mix meat with mushrooms, lentils, or beans to stretch your meals and get more nutrients in your dishes.

Grains

Buy in bulk– Visit your local grocery store to see if they sell grains by the pound. Often, this is a cost-saving way to purchase grains such as rice, pasta, quinoa, oats, and more in bulk.
Prioritize whole grains: Whole-grain products provide high-quality carbohydrates, vitamins, and fiber in each serving. To identify a whole grain product, look for products that state “100% whole” or “whole” before the type of grain, which should be the first ingredient listed.

Recipe Inspiration and Resources

Here are some websites for recipe inspiration and additional resources:

Recipe Inspiration:

Additional Resources:

Smart Shopping Starts Today

Thank you for reading our Back-to-School Meals and Snacks blog series! If you read this blog series, you have the key initial steps for choosing nutritious foods and sticking to your food budget. Remember, each food shopping trip is an opportunity to apply these strategies, and you will notice how intentional food shopping decisions add up over time. The next time you shop, try one of the smart shopping techniques and I’d love to hear from you on how it goes. Consider me a resource if you need additional tips or strategies, or have any questions. You can reach me at Jessicaalfonso@ufl.edu.

Links to Back-to-School Meals and Snacks: Part 1 – Keeping Nutrition in Mind and Back-to-School Meals and Snacks: Part 2 – Decoding the Nutrition Facts Label