Tips on How to Save Money while Feeding Your Family

Learn how to navigate rising grocery costs and supply chain challenges to budget wisely and feed your family affordably.

Although dining at home has traditionally been a cost-effective option, families in the United States are facing the harsh reality of food inflation. In 2022, the cost of food at home rose by 13.5%, marking the most substantial increase in a year since 1979. Unfortunately, grocery prices have continued to climb in 2024, adding to families’ financial burdens.

Adding to the challenge, recent research indicates that dollar stores are now the swiftest-expanding food retailers in the country, limiting access to fresh produce for many families, particularly those relying on these outlets for their grocery needs. Shockingly, an estimated 54 million Americans reside in areas with inadequate access to essential food supplies, according to the US Department of Agriculture (USDA).

Parents Seeking Smart Ways to Save Amid Inflation

According to Jean Ryan, a retail analyst from Daymon, parents are looking for efficient ways to manage their spending due to inflation. While saving money is crucial, they are also prioritizing the health, lifestyle, and dietary requirements of their families.

Tips for Saving on Grocery Shopping Without Sacrificing Nutrition

If you find yourself in a similar situation where you need to cut costs on groceries without compromising on quality, read on. This article explores a study on dollar stores and offers valuable tips on how to shop for groceries while staying within your budget.

Dollar Store Grocery Shopping On The Rise

Dollar store grocery shopping is becoming more popular. A study in the American Journal of Public Health revealed that dollar stores accounted for approximately 2.1% of household food purchases in 2020. In rural and low-income areas, people often allocate over 5% of their food budget to these retailers.

While dollar stores serve a critical purpose, researchers warn that relying on them for groceries could impact a family’s nutrition goals. These stores typically offer products that are lower in nutrients and higher in calories, with limited fresh produce and meats.

The study also shows that as household income decreases, the percentage of food bought from dollar stores rises. As a result, managing grocery shopping on a budget is crucial for meeting a family’s nutritional needs efficiently.

How to Save Money While Grocery Shopping

When it comes to grocery shopping on a budget, it’s crucial to understand that each family’s situation is unique. According to Kristi Ruth, an RD at Carrots & Cookies, families have different nutritional requirements, goals, and shopping options. While some may be limited to dollar stores, others may have various retail choices available to them.

Ali Bandier, a registered dietitian and founder of Senta Health, emphasizes that high grocery costs can create financial stress for families. Parents naturally want the best for their children, but it’s essential to realize that healthy eating doesn’t have to break the bank. Bandier suggests that budget-friendly options exist, but families need to know where to shop and how to plan their meals effectively.

Here are some practical tips to help you make the most of your grocery budget.

Cut Back on Beverages

To save money on your grocery expenses, consider reducing or completely eliminating the purchase of beverages that offer little to no nutritional benefit. According to Ruth, items like coffee, tea, flavored water, sodas, and sugary juices may be enticing, especially when discounted, but expenses accumulate rapidly.

Choose Frozen or Canned Fruits and Vegetables

Opting for frozen or canned fruits and vegetables not only helps you save money but also reduces food waste, as there is no concern about them spoiling before consumption, according to Ruth. If sodium content in canned vegetables is a concern, simply soaking them in water and draining it can help reduce the sodium levels.

Reduce or Omit Snack Foods

Consider reducing the purchase of snack foods, such as chips and crackers, that offer little to no nutritional benefits. While you may think you are getting value for your money, Ruth advises against it. Instead, if you’re craving something crunchy and salty, try making your own popcorn using a microwave, brown paper bag, popcorn kernels, and a bit of salt. This way, you can quickly have homemade popcorn readily available.

Buy fewer fresh meat

There are numerous alternative protein sources that are more affordable than meat, according to Ruth. For example, you can mix in chopped walnuts, mushrooms, or beans with ground meat as ‘meat extenders.’ This not only reduces the meat expenses but also enhances the nutritional content of your meal.

To decrease the quantity of fresh meat you buy, consider opting for budget-friendly canned proteins like tuna in water, suggests Ruth. In terms of plant-based proteins, nuts and nut butters (such as peanut butter) are great choices as they offer protein, fiber, and have a long shelf life. Ruth further mentions lentils and chickpeas as examples of cost-effective non-meat proteins that are easy to prepare.

Make the most of your money

When preparing your weekly meal plan, it is advisable to check the store’s promotional flyers and schedule your meals accordingly, recommends Bandier. For instance, if kale is on sale this week instead of spinach, try to incorporate it into your meal planning.

Another strategy is to opt for the store’s private label products over national brands, as suggested by Ryan. Research indicates that 86% of consumers believe that the quality of private label products is comparable to or better than that of national brands.

How to Adhere to Your Budget

Establishing a monthly budget is essential for effective grocery shopping. It not only provides insight into your spending habits but also aids in achieving your financial objectives. However, maintaining a budget while at the store can be challenging, particularly when rushed or accompanied by young children. Here are some strategies to help you remain within your budget:

Avoid Shopping While Hungry

Shopping on an empty stomach 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 prevent this, consider carrying some healthy snacks with you to curb hunger and avoid unnecessary spending.

Plan your meals 

Instead of frequent trips to the grocery store, consider preparing your recipes in advance for the week and getting all the necessary items in one go, as suggested by Bandier. This strategic planning will help you save time and money on family-friendly dinner ideas.

Involving kids in meal planning can be beneficial by allowing them to participate in deciding on meals and snacks for the week. This approach not only reduces wastage but also ensures that what you purchase will be consumed, Bandier advises.

Stick to Your Shopping List

After entering the store, it is crucial to adhere to your shopping list, according to Bandier. Grocery stores often tempt customers to purchase more than they intended, so it is essential to stay focused and stick to your list to ensure your preparation is effective.

Minimize food waste

Ruth suggests that instead of feeling the need to serve something different every day, you can be creative with the food already in your fridge. It’s fine for everyone to have different meals some nights if there are small portions of various dishes left. If you have leftovers that you don’t plan to eat in the next few days, consider freezing them for enjoyment within the next month or two.

Shop online

If shopping online is a possibility in your area, it might be beneficial to explore this option. By doing so, you can steer clear of tempting food displays and minimize impulse purchases while grocery shopping, according to consumer and money-saving expert, Andrea Woroch.

Woroch also emphasizes, “Even if certain food products may be slightly more expensive or entail a delivery charge, the overall savings and reduction in food wastage can be significant.”

Use Self-Checkout

Utilizing self-checkout is a practical way to adhere to your budget. It not only helps in curbing impulse buying but also encourages a more vigilant approach towards understanding the costs of items being purchased.

Woroch mentions, “A study conducted by IHL Consulting Group revealed that individuals who opted for self-checkout made fewer impulsive purchases. This behavior is attributed to the increased awareness of their purchases and costs, compared to instances where distractions like phone usage while a cashier rings up items occur.”

Utilize retailer tools

Make the most of your savings by using the digital tools provided by your local retailer, recommends Ryan. By downloading the retailer’s app, you can access exclusive online deals, digital coupons, and price comparison tools to help you save money, even when shopping in-store. Additionally, participating in a retailer’s loyalty or rewards program can offer personalized coupons, weekly promotions, and potentially cash back based on the program’s terms.

“It is a sad truth of our current economy that grocery prices have risen significantly in the past few years,” explains Pallini Winnifred, RD, RDN, a registered dietitian in New York. “However, since groceries are essential items, it’s important to take all necessary steps to ensure you are stocked with everything you need.”

Food Access in the United States

The Food Access Research Atlas, published by the US Department of Agriculture in 2023, provides valuable insights into the state of food access across the country.

Impact of Self-Checkout on Consumer Behavior

An older study conducted in 2007 by Retail Wire suggests that the introduction of self-checkout systems in stores might reduce impulse purchases among consumers.