A Dietitian’s Best Tips to Save Money at the Grocery Store

Saving money on food doesn't mean sacrificing taste or nutrition. Whether you're a student, a busy professional, or simply looking to be more financially mindful, these practical tips can help you shop smarter, reduce waste, and make every bite count without breaking the bank.

1. Never Shop Hungry

One of the easiest ways to avoid overspending is to grab a small snack before hitting the store. Shopping while hungry leads to impulse buying and often of things you don’t need. A quick fruit or yogurt can help you stick to your list and budget.

2. Look at the Price Per Unit.

Forget the marketing on the packaging, the real savings are on the label. Always compare the unit price (per 100g or per 100ml) to find the better deal. You’ll often notice that bulk packages are more economical than smaller ones, especially for staples like rice, oats, or lentils.

3. Opt for House Brands

Generic or house brands are often significantly cheaper and just as nutritious. Many of these

products come from the same factories as brand-name items just with simpler labels.

4. Use Digital Flyers & Apps

Browse apps like Flipp or Reebee to compare weekly flyers across multiple stores. This helps you find the best deals, plan meals around discounts, and make a smarter shopping list before you even leave home.

5. Buy Seasonal Food

Fruits and vegetables are usually cheapest when they’re in peak season. Not only is seasonal produce more affordable, but it also tastes better and has a smaller environmental footprint. Win-win for your wallet and the planet!

6. Cook in Batches

Double your recipes and save leftovers for the next day or freeze portions for busy weeks. This strategy not only reduces your cooking time but also limits the temptation to order takeout. Regularly bringing lunch to school or work can save you thousands over the years.

7. Buy Frozen or Root Vegetables

Frozen vegetables are picked and preserved at peak freshness, often making them cheaper and more nutritious than “fresh” out-of-season produce. Root veggies like carrots, potatoes, and turnips are also affordable, keep well, and are easy to cook with.

9. Choose Canned or Frozen Fish

Fish doesn’t have to be expensive. Canned tuna, sardines, or frozen fillets are budget-friendly and just as nutritious. They’re great for pasta, sandwiches, or quick stir-fries and they last longer too.

10. Pick Cheaper Cuts of Meat

Premium cuts come at a premium price. Instead, go for more affordable options like:

• Chicken thighs instead of breast

• Beef brisket or chuck instead of sirloin

  
  

These cuts are often more flavorful and perfect for slow-cooked meals. To save even more, consider mixing ground meat with lentils or tofu, it's a budget-friendly way to add volume and boost the fiber and nutrients in your meals.

11. Know What’s Safe Past Expiry

Some items can be consumed even after the “best before” date as long as they look, smell, and feel fine. These include:

• Yogurt

• Eggs

• Hard cheese

• Bread

• Condiments

But be cautious with foods like fresh meats, seafood, deli meats, and soft cheeses, those should not be eaten past expiry.

Final message

Saving at the grocery store isn’t about eating less it’s about shopping smarter. These small habits can make a big difference over time, helping you nourish yourself and your family while keeping your wallet in check.

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