With food prices on the rise, many struggle to budget their grocery trips or eat healthy meals.
Grocery store prices were 2.2 percent higher in July 2024 compared to July 2023 and restaurant prices increased 4.1 percent, and are expected to increase, according to the United States Department of Agriculture food price outlook summary.
Ohio State University Extension Fairfield County offers classes that teach how to prepare healthy meals on a budget. This class has been taught for about ten years by the extension Educator, Family and Consumer Sciences area leader, Shannon Carter.
Here are some of her tips and tricks to save money while still being able to eat healthy meals for you and your family.
Plan ahead
Always shop with a grocery list. Many people tend to buy whatever sounds good which can lead to overbuying and throwing out food. The most expensive food we buy is what we tend to have to throw away, said Carter.
Look ahead at your week and decide what days you are able to prepare a meal and what days you may just need a grab-and-go meal. This will help you build a menu and a grocery list.
There are many resources to find recipe ideas, such as celebrateyourplate.org that also includes how-to cooking videos.
Shop smart
Utilizing coupons, sales and grocery stores’ loyalty programs can help customers save on their grocery store bills.
“If you were going to buy that item anyway and that quantity, then use that coupon!” But don’t use the coupon if it’s more than you need or it’s for a more expensive brand- you may not save as much as you would think.
Consider buying the generic brand, and always look out for meat and seafood sales as those tend to be the pricier items on a grocery list.
Buying in-season fruits and vegetables can also reduce the price of the overall grocery bill. For fall, in-season vegetables such as squash, broccoli, cauliflower, pears, potatoes and more can be used for nutritious recipes.
Buying low-sodium and sugar-canned fruits and vegetables are also a cost-effective way to incorporate those items. Some people may buy items in bulk to either store for future use, or split with a neighbor and friend to cut the cost.
Meatless meals using beans and legumes for soup or other dishes are an affordable, and healthy, way to add protein into your diet.
Pick healthier items
Carter encourages people to buy leaner meat. The meat may be more tough, but learning how to cook lean meat- like in a slow cooker or pressure cooker- can make all the difference.
For ground beef, the higher fat options are typically cheaper but draining the fat after browning the meat or even rinsing it in a colander can help make it more lean, according to Carter.
Frozen fruits and vegetables are another perfect option for healthy foods that can last a long time in the freezer.
The free class will be 11 a.m. to noon on Thursday, Oct. 17 at the Fairfield County District Library- Main Branch on the third floor at 219 N. Broad St., Lancaster, Ohio. The registration deadline is Oct. 15.
