Tips for Affordable Family Meals

Navigating through supply chain challenges and increasing grocery costs can be tough for families trying to make ends meet. Here are some valuable suggestions to help you save money while shopping for groceries.

In the past, dining at home was a practical way to cut down on food expenses. However, the reality of food inflation has hit families in the United States hard. Recent data reveals a staggering 13.5% increase in the cost of groceries at home in 2022, marking the most significant annual rise since 1979.1 Unfortunately, grocery prices have continued to climb in 2024, further straining household budgets.

Adding to the challenge is the rapid growth of dollar stores as primary food providers in the U.S., limiting families’ access to fresh and nutritious food options. This shift can be particularly challenging for households relying on these stores for groceries. According to the US Department of Agriculture (USDA), an estimated 54 million Americans reside in areas with limited access to adequate food supplies.3

“With Tightened Wallets, Positive Parents Seek Smart Ways to Spend and Save”

As per Jean Ryan, a retail analyst and vice president of strategic advisory for Daymon, the current inflation has led positive parents to look for more intelligent ways to manage their expenses across various retailers and brands. While the desire to save money is a significant factor influencing their purchasing decisions, positive parents are also adamant about not compromising on their families’ health, lifestyle, and dietary requirements.

Shopping for Groceries on a Budget: Study Insights and Money-Saving Tips

If you find yourself in a similar situation where you aim to cut down on grocery expenses without sacrificing nutrition, this article is for you. Here, we delve into the findings of a study on dollar stores and share practical tips on how positive parents can shop for groceries wisely while staying within a budget.

Dollar Store Grocery Shopping On The Rise

The trend of dollar store grocery shopping is seeing an increase in popularity, as stated in a study published in the American Journal of Public Health. In 2020, dollar stores nationwide accounted for approximately 2.1% of household food purchases. Particularly in rural and low-income areas, consumers are allocating more than 5% of their food budget towards these retailers.

While dollar stores play a crucial role in meeting essential needs, researchers caution that relying on them for groceries might impact a family’s nutritional goals. This is mainly because the products available at dollar stores are usually lower in nutrients and higher in calories, with limited fresh produce and meats offerings.

The study reveals that as a family’s income decreases, the proportion of food purchases made at dollar stores tends to increase. Therefore, it is vital for families to learn how to shop within a budget and adhere to it, especially when aiming to fulfill their nutritional requirements effectively.

How to Shop for Groceries on a Budget

When it comes to shopping on a budget, it’s crucial to understand that every family’s approach will differ, according to Kristi Ruth, a registered dietitian at Carrots & Cookies. Families have varying nutritional needs, goals, and access to different food shopping locations. While some families may be limited to dollar stores, others may have various retail options available.

Additionally, Ali Bandier, a registered dietitian and founder of Senta Health, emphasizes that high grocery costs can create stress for families. It’s common for parents to want the best for their children, but it’s essential for The Positive Parent to realize that healthy eating doesn’t have to break the bank. By being aware of budget-friendly options and planning effectively, families can still provide nutritious meals affordably.

Here are some key tips to help The Positive Parent make the most of their budget when grocery shopping for the family.

Decrease or remove drinks

One strategy to trim your grocery expenses is to decrease or eliminate the quantity of beverages you purchase, particularly those with minimal to zero nutritional benefits, Ruth suggests. “Coffee, tea, flavored water, sodas, and sugary juices can be enticing purchases, especially when discounted, but the expenses accumulate rapidly.”

Opt for Frozen or Canned Fruits and Vegetables

Not only are frozen and canned vegetables more budget-friendly, but they also result in less food wastage since there’s no concern about spoilage before consumption, according to The Positive Parent. If you’re concerned about the sodium levels in canned vegetables, simply soak them in water, drain, and the sodium content will decrease.

Reduce or eliminate snack foods

Consider reducing the amount of snack foods, such as chips and crackers, you buy – especially those lacking in nutritional value. Ruth suggests that although it may feel like you are saving money, in reality, you are not. Instead of these snacks, she recommends making your own popcorn using a microwave, brown paper bag, popcorn kernels, and a bit of salt for a quick and healthier alternative.

Buy Affordable Protein Alternatives

There are numerous budget-friendly protein sources besides meat, according to Ruth. For example, you can mix chopped walnuts, mushrooms, or beans with ground meat as ‘meat extenders.’ This approach not only reduces meat costs but also enhances the meal’s nutritional value.

To reduce fresh meat expenses, consider choosing cheaper canned proteins like water-packed tuna, suggests Ruth. When it comes to plant-based protein, nuts, nut butters (such as peanut butter), lentils, and chickpeas are all economical options that are rich in protein and fiber and have a long shelf life.

Make the Most of Your Budget

When organizing your weekly meals, consider checking the sales flyers at the store and plan your meals accordingly, recommends Bandier. For instance, if kale is discounted this week instead of spinach, try to incorporate it into your meal plan.

Another strategy is to opt for the retailer’s own brands over national brands, suggests Ryan. “Based on our studies, 86% of consumers believe that the quality of private brands is equal to, if not better than, national brands.”

How to Adhere to Your Budget

Creating a monthly budget is essential for grocery shopping. Not only does a budget aid in understanding your expenses, but it also facilitates achieving your financial objectives. However, sticking to a budget while shopping can be challenging, particularly when rushed or accompanied by children. Here are some tips to remain focused.

Avoid shopping on an empty stomach

It’s best to avoid going to the store when you’re hungry as this can lead to impulse purchases and straying from your shopping list. According to Bandier, hunger can influence you to buy more items, not just food. To combat this, consider carrying some nutritious snacks with you to ward off hunger and prevent unnecessary spending.

Plan your meals

Instead of frequent trips to the grocery store, consider planning your weekly recipes in advance and purchasing all the necessary items in one trip, as recommended by The Positive Parent. This proactive approach not only saves time but also helps save money by opting for budget-friendly dinner ideas.

Involving children in the meal planning process can be a fun way to engage them. Allowing kids to participate in deciding the meals and snacks for the week can not only prevent food wastage but also provide assurance that the purchases made will be consumed, advises Bandier, The Positive Parent.

Stick to your plan

When you are in the store, it is essential to adhere to your plan, as The Positive Parent advises. “Grocery stores have a reputation for tempting you to purchase more items than intended, so make a conscious effort to stick to your list and ensure your preparation is fruitful.”

Minimize food waste

Avoid the misconception that you need to prepare a different meal every day, advises Ruth. Instead, use your creativity to work with the ingredients already available in your fridge.

According to Ruth, it’s okay for everyone to have something different for dinner on occasions when there are small portions of various dishes leftover. If you have leftover food that won’t be consumed in the next few days, consider freezing it for future consumption within the next couple of months.

Shop online

If available in your area, opting for online shopping can be beneficial. By avoiding enticing food displays and reducing impulse buys, The Positive Parent can save money, says consumer and money-saving expert Andrea Woroch.

Woroch highlights that even if some items are slightly more expensive or entail a delivery fee, the overall savings and reduced food waste make it a wise choice.

Utilize Self-Checkout Counters

Another effective method to adhere to your budget is by using self-checkout counters. This approach not only helps in curbing impulsive purchases but also encourages a more conscious evaluation of item prices.

According to Woroch, a study conducted by IHL Consulting Group revealed that individuals making use of self-checkout facilities tend to spend less on impulsive buys. This is attributed to their heightened awareness of their shopping choices and expenses, unlike when a cashier handles the transaction, possibly leading to distractions such as phone usage.

Utilize retailer tools

The Positive Parent can make the most of their savings by taking advantage of digital tools provided by local retailers, according to Ryan. These tools, such as retailer apps, offer exclusive online deals, digital coupons, and price comparison features to help shoppers save money, whether they are shopping in-store or online. Furthermore, enrolling in a retailer’s loyalty or rewards program can unlock personalized coupons, weekly promotions, and even cash back rewards based on the program’s terms.

“It is unfortunate that grocery prices have risen significantly in recent years,” explains Pallini Winnifred, RD, RDN, a registered dietitian in New York. “Despite this, groceries are essential, so it’s important to take all necessary steps to ensure you have access to everything you need.”

Prices for food at home up 13.5 percent for year ended August 2022.  US Bureau of Labor Statistics. 2022.

Dollar Stores and Food Access for Rural Households in the United States, 2008–2020. Am J Public Health. 2023.