Shopping for meals that are organic, minimally processed, and include high quality ingredients can often come at a premium. But that doesn’t necessarily mean you should resign yourself to a new regimen of packaged ramen once a day. It is possible to eat cheaply without sacrificing nutrition; you might be surprised to discover that many options are healthier than their more expensive counterparts.
“Better pricing options may exist for those products that use less labor and energy to get to the grocery store shelf,” says Scott Brown, PhD, an associate extension professor at the University of Missouri’s College of Agriculture, Food, and Natural Resources in Columbia. Try these grocery swaps that will benefit your body as much as your bank account.
1. Buy Ground Turkey Sausage, Not Bacon
Because ground turkey has less saturated fat than bacon, it’s the healthier choice of the two, according to Samantha Cassetty, RD, a plant-focused nutrition and wellness expert and coauthor of Sugar Shock. Not to mention, it’s an easier option on your wallet.
2. Buy a Whole Roaster, Not Chicken Wings
Poultry is a popular lean protein — and an extremely versatile one, too — but can induce some sticker shock at checkout. You don’t have to give it up entirely, but making smart choices about which cuts you buy can shave dollars off your bill and deliver more nutrition as well. Chicken wings are mostly bone and, traditionally, aren’t prepared in the healthiest ways (think: deep fried and sauced). That’s a lose-lose situation if you’re trying to eat healthy and get the most bang for your buck.
3. Buy Lentils, Not Beef
Of all the aisles in the grocery store, the meat counter undoubtedly hurts shoppers’ wallets the most. Animal-based proteins have always been the pricier picks on shopping lists.
“If you’re not ready for an entirely meatless meal, you can stretch your meat dollars by bumping up the veggies and other plant foods in your meals with meat,” Cassetty adds. “Make a grass-fed beef and lentil taco mixture. Fill 25 percent of your plate with tacos, 50 percent with veggies, and 25 percent with whole grains, such as brown rice.”
4. Buy Antibiotic-Free Meat, Not Organic Meat
If you usually buy organic meat, Cassetty notes that you can swap in antibiotic-free poultry to take it down a notch, price-wise. “Antibiotic resistance is a big concern, and the use of antibiotics in animals is a big contributor to this,” she says. “So while the ‘raised without antibiotics’ label doesn’t address the animal’s living conditions or the environmental benefits of choosing organic foods, you’re still taking a big step.”
5. Buy Steel-Cut Oats, Not Granola
6. Buy Seltzer, Not Diet Soda
Cassetty recommends replacing both with seltzer water, a bubbly drink that will still satisfy carbonation cravings. If plain seltzer doesn’t do it for you, Cassetty recommends a naturally flavored variety. “You can always add a splash of 100 percent juice to make it sweeter,” she suggests. “It has vitamins, minerals, and antioxidants but no added sugar.”
7. Buy Canned Chickpeas, Not Hummus
You can easily make your own preservative-free hummus (and other dips) at home by blending chickpeas (or any bean really) and adding your preferred seasonings. Not to mention, chickpeas can also serve as a protein in salad or a healthy roasted snack.
8. Buy Almond Milk, Not Half-and-Half
The Takeaway
- Eating clean doesn’t always mean you have to sacrifice your hard-earned money to do so. In fact, some ingredients require less labor and energy to be sold in grocery stores, which could translate to lower costs for you.
- Lean meat — for example, turkey — has less saturated fat than processed red meats, like bacon, which can help reduce your risk of type 2 diabetes.
- Opting for plant-based alternatives of your favorite goods (like lentils over beef or almond milk over half-and-half) can also save you some money, cut back on calories, and pack more bonus nutrients like fiber.
Additional reporting by Andria Park Huynh.
