Healthy Groceries on a Budget, Aisle by Aisle

Healthy eating is often presented as expensive: organic produce, specialty superfoods and ready-made salads. In practice, many of the most nutritious foods are among the cheapest in the store. Dried beans, oats, eggs, frozen vegetables, canned fish and seasonal produce cost little and form the basis of diets recommended by nutrition experts. The trick is knowing where to look. Walking through the store one section at a time shows where the value is, followed by the planning habits that keep costs down.

Before you shop

Planning saves more money than any coupon. Look at what is already in the fridge and pantry, plan meals for the week around it and around what is on sale, and write a list. Planning a few meals that share ingredients, such as a bag of spinach used in an omelet, a pasta dish and a soup, reduces waste. Shopping after eating rather than when hungry also helps.

Use unit prices, the price per kilogram, pound or liter shown on shelf labels, to compare package sizes and brands. Store brands are often made to similar standards as national brands and cost considerably less.

Produce

Seasonal fruit and vegetables are usually cheaper and taste better. Hardy, long-lasting produce such as carrots, cabbage, onions, potatoes, sweet potatoes, apples, oranges and bananas is consistently good value. Buying loose produce lets you buy only what you will use. Farmers markets can be good value late in the day or in peak season, though not always cheaper than supermarkets.

Washing and chopping vegetables when you get home makes them easier to use during the week, which reduces the chance that they spoil.

The frozen aisle

Frozen vegetables and fruit are picked and frozen quickly, and their nutritional value is generally comparable to fresh. They don't spoil before you use them, need no preparation and are often cheaper, especially out of season. Frozen peas, spinach, broccoli, mixed vegetables and berries are versatile staples. Choose plain versions without sauces, which add salt, fat and cost.

Canned goods

Canned tomatoes, beans, chickpeas, lentils, sweet corn and fish are among the best-value nutritious foods. Canned salmon, sardines and tuna provide protein and, in the case of oily fish, omega-3 fats. Choose fruit canned in juice rather than syrup, and vegetables and beans labeled low-sodium or no salt added, or rinse regular beans to remove some of the salt.

Grains and dry goods

Oats, brown rice, whole wheat pasta, barley and whole grain bread provide fiber and energy cheaply. Dried beans and lentils cost even less than canned, especially bought in larger bags, and lentils cook quickly without soaking. A pot of beans cooked at the weekend can be used in several meals and freezes well. Bulk bins, where available, let you buy just the amount you need.

Protein

Eggs are one of the cheapest sources of high-quality protein. Beans, lentils, tofu and peanut butter are also inexpensive. For meat, cheaper cuts such as chicken thighs, whole chickens and stewing beef are better value than breasts and steaks, and slow cooking makes them tender. Using meat as one ingredient in a dish, such as a chili with beans or a stir-fry with plenty of vegetables, stretches it further.

Dairy

Large tubs of plain yogurt cost less per serving than single flavored pots and contain less added sugar. Add fruit or a little honey yourself. Blocks of cheese are usually cheaper than pre-grated, and milk is often cheaper in larger containers if you will use it before it expires.

What to skip

Pre-cut fruit and vegetables, single-serve snack packs, bottled water where tap water is safe, and products marketed as superfoods tend to carry high markups. Sugary drinks add cost without nutrition. Ready meals and takeout are the biggest budget drains for many households, so even replacing a couple a week with simple home cooking adds up.

Cooking habits that save money

• Batch cook. Make large pots of soup, stew, chili or curry and freeze portions for busy days.
• Plan for leftovers. Roast a whole chicken, then use the leftovers in sandwiches and the carcass for stock.
• Use a basic rotation. A handful of reliable, cheap meals that the household likes makes planning and shopping much faster.
• Check the freezer first. Keep a list of what is in it so food doesn't get lost.
• Understand dates. In the US, most "best by" and "sell by" dates are about quality, not safety, with the exception of infant formula. Use your senses and food safety guidance rather than discarding food automatically.

Help with food costs

For households struggling to afford food, programs such as SNAP in the US and the WIC program for pregnant people, new mothers and young children help cover groceries. Local food banks and pantries can also help, and many offer fresh produce. Some farmers markets accept SNAP benefits and offer matching programs that double their value for fruit and vegetables.