How To Feed Your Family on a Budget – S.A.F.E For Children® Info Bank

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Due to significant food inflation—up 13.5% in 2022—the cost of groceries has risen sharply, and prices have remained high in 2024. Dollar stores, now the fastest-growing food retailers in the U.S., often lack fresh food options, impacting many families who rely on them. Approximately 54 million Americans live in areas with limited access to food. To save on groceries while maintaining nutritional quality, families are seeking budget-friendly shopping strategies.

Here are Some General Tips on How to How To Feed Your Family on a Budget

Reduce or eliminate beverages: One way to cut the fat from your grocery bill is to reduce or eliminate the amount of beverages you buy, especially ones that provide little to no nutritional value, Ruth says. “Coffee, tea, flavored water, sodas, and sugary juices are all tempting items to buy, especially when they’re on sale, but the cost adds up quickly.”

Choose frozen or canned fruits and vegetables: Frozen and canned vegetables are often cheaper and reduce food waste since they have a longer shelf life. To lower the sodium content in canned vegetables, soak them in water and then drain it.

Reduce or eliminate snack foods:Minimize purchasing snack foods with low nutritional value, like chips and crackers. Instead, make your own popcorn using a microwave, brown paper bag, and popcorn kernels for a healthier and cost-effective alternative.

Buy less fresh meat:To reduce meat costs while boosting nutritional value, consider using meat extenders like chopped walnuts, mushrooms, or beans. Opt for more affordable canned proteins, such as tuna, and incorporate plant-based proteins like nuts, nut butters, lentils, and chickpeas, which are also high in protein and fiber.

Make your dollar count: To save on groceries, plan meals based on store sales, such as choosing kale if it’s discounted instead of spinach. Additionally, consider using store-brand products, which are often perceived as equal to or better than national brands in quality.

How to Stick to Your Budget

Avoid shopping hungry: When you go to the grocery store hungry, it is easy to stray from your list and pick up a few extra goodies, says Bandier. “In fact, hunger makes you buy more stuff, even if it is not food. Try keeping a few healthy snacks…in your bag for a quick pick-me-up to curb your hunger and extra spending.”

Plan your meals: To save time and money, plan your weekly meals in advance and buy all necessary ingredients in a single grocery trip. Involving kids in meal planning can reduce waste and ensure that the food purchased is used.

Stick to your list: Once inside the store, it is important you stick to your list, Bandier says. “Grocery stores are notorious for influencing you to buy more than you planned, so do your best to stick to your list and make your preparation worth it.”

Minimize food waste: Instead of trying to serve a new dish every day, get creative with what you already have. It’s fine if family members end up eating different meals from leftovers. To avoid waste, freeze leftovers for future use.

Shop online: Shopping for groceries online can help you avoid impulse buys and tempting food displays. Although there might be a small extra cost for items or delivery, it can lead to overall savings and reduce food waste.

Use self-checkout:Using self-checkout can help stick to a budget by reducing impulse purchases and making you more aware of item costs. Studies show that self-checkout users tend to spend less because they pay closer attention to their spending.

Utilize retailer tools:To maximize savings, use your local retailer’s digital tools, such as apps for exclusive deals, digital coupons, and price comparisons. Retailer loyalty programs can offer personalized coupons, promotions, and cash back. Despite rising grocery prices, utilizing these tools helps manage costs effectively.

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