Feeding a Family on a Budget

Here are eight tips for smart shopping.

Words by Maggie Downs

Feeding a family while on a budget can be challenging. But with strategic planning and smart shopping, it’s possible to provide nutritious meals without breaking the bank, says registered dietician Robert Davis from the Comprehensive Perinatal Services program at DAP Health. Here are his tips to maximize your budget while keeping your family well-fed.

Meal Planning

Start by planning your meals for the week ahead. Take stock of what ingredients you already have on hand and build your meals around those. Plan meals that use similar ingredients to minimize waste and save money. “Choose just one day to do your planning and shopping so you know what you have and can shop for just enough to take you through the week,” Davis says.

Shop With a List

Make a grocery list before heading to the store — and stick to it. This will help prevent impulse buys and ensure you have everything you need to prepare your planned meals. “Don’t get distracted by sale items,” Davis says. “So many times, the sale items are tricky at getting us in the door at the grocery store, but they tend to be the highly processed foods, like cookies or chips or crackers. Some of these foods won’t provide as much nutrition, and they might even make us more hungry.”

Don’t Skip the Frozen Aisle

Frozen produce is nutritious, readily available, and can be even more economical than buying fresh. It can also save time in the kitchen, since the produce doesn’t require trimming and washing.

Embrace Meatless Meals

Incorporating vegetarian meals into your weekly menu is an excellent way to save money. Beans, lentils, tofu, and eggs are all affordable sources of protein that can be used in place of more expensive meats and dairy. “Non-animal foods are very nutritious and budget-friendly as well,” Davis says. “Consider two days a week having a family meal that doesn’t involve animal proteins.”

Shop Seasonally

Purchase fruits and vegetables that are in season, as they tend to be less expensive and more flavorful. Visit the farmers market for fresh produce that supports local growers.

Buy in Bulk

Stocking up on staple items can save you money in the long run. Look for deals on larger quantities, and consider joining a wholesale club to access greater savings. “Some of the shelf-stable grain options can be created faster than going out and getting something from a restaurant,” Davis says. He recommends keeping the pantry packed with brown rice, whole wheat pasta, or quinoa, which are all high in fiber, offer B vitamins, and can be cooked quickly with some veggies and a protein.

Utilize Leftovers

Don’t let leftovers go to waste! Get creative and repurpose leftover ingredients into new meals. For example, leftover roasted vegetables can be added to salads or turned into a hearty soup. Davis likes myplate.gov for recipe ideas.

Cook From Scratch

Pre-packaged and convenience foods are often more expensive than cooking from scratch. Invest in basic ingredients, and learn to prepare simple meals at home. Not only will this save you money, but the time spent with family can be priceless.