When store prices go up, it can be more difficult to maintain a nutritious diet. Which products are worth paying attention and how to maintain a good diet without breaking the wallet?
Make a Menu:
Before you go to the store, fix your approximate menu for the week. Based on it, make a shopping list. This is perhaps an obvious piece of advice, but worth a reminder. Planning will help you remember what you need and avoid repeat purchases of products that you already have. The menu for the week does not have to be rigid. It is better to treat it as a flexible guide with ideas. Try not to shop when you are hungry. Studies have shown that we are more likely to buy more (and more than just food) when we are hungry.
Pay Attention to Products with a Long Shelf Life:
Buy foods that can be stored for a long time (only, please, do not buy all the sugar and buckwheat):
- Cereals, pasta, herbs, and spices ;
- Canned fish, beans, legumes, fruits, tomatoes, and canned corn;
- Frozen fruits, vegetables, legumes, meat, fish.
Frozen foods are often cheaper than fresh alternatives. It’s also a great way to reduce food waste, which is good for the planet and your pocket.
Look At Cheaper Brands:
Try to switch to cheaper brands and supermarket own-brand products – often they do not differ much in quality. In general, there is not always a big difference in terms of taste and nutritional content between expensive and premium product lines. By the way, a little life hack: cheaper products are not always in a conspicuous place in the store. Usually, more expensive items are placed on the shelves at eye level.
Be careful with special offers. It’s likely that you don’t really need the products on offer. In the end, even if they seem profitable, you will waste your money. Especially if they are perishable products.
Extend the Life of Fresh Produce:
If you notice that there are fresh foods at home that are about to expire, you can cook them and then freeze them. So you reduce the amount of food waste, extend the shelf life and there will be ready-made food in the freezer, which will definitely save you one lazy evening. Soups, stews, and pasta sauces are examples of dishes that can be prepared in portions and frozen.
Be Careful With Organic Products:
Organic products are usually significantly more expensive, but not necessarily better. From a health standpoint, some organic foods may be slightly more nutritious than conventional (non-organic) foods. These differences are usually minor. Some studies have found no difference at all between organic and conventional products.
Add Budget Sources of Protein to Your Diet:
Of all the nutrients (nutrients), protein is the most satiating. This means that it makes you feel full longer. Protein is not just meat and eggs. Its budgetary sources are legumes (beans, peas, soybeans, chickpeas, lentils, mung beans), milk, yogurts, and canned fish (tuna, salmon, mackerel, anchovies).
Frozen meat, fish, and chicken are often cheaper than fresh ones. Canned fish, as a rule, too. But at the same time, it is no less useful. Red meat is a good substitute for legumes.
Use the freezer:
The freezer is your friend. Make the most of it to save money and reduce food waste. Most foods can be frozen until the expiration date. The freezer acts as a pause button – food does not spoil there, and most bacteria cannot multiply in it. For example, did you know that eggs can be frozen (just break them first)? What about spices and cheese? Also yes!