- Shop in season
Seasonal produce doesn’t just taste
better, it’s also less expensive. To
learn what’s in season where you live,
download the Seasonal Food Guide app
(seasonalfoodguide.org). And, consider
growing your own produce, especially
veggies with a short shelf life like
tomatoes, lettuce, spinach, and fresh
herbs. Whether you can plant in your
backyard or in a small pot on your patio,
you can find seeds online and in stores
for less than a dollar per packet. - Consider generics
Choosing generic products over brand
names can save you 20 to 30 percent—
but it pays to compare. “There can be
a wide variety in quality and taste be-
tween store- and name-brand foods, so
it really comes down to trial and error,”
says Ross. “For example, my local super-
market has an heirloom tomato sauce
with no added sugar that I just stumbled
upon and it’s better than any brand
name I’ve tried.” Ross recommends
trying generics for staples like dairy
products, flour, and canned and frozen
fruits and vegetables, and for nonfood
items such as mouthwash, ibuprofen,
and fabric softener.
Weigh convenience
When you’re on a budget, it may seem like there’s
no wiggle room for convenience foods. Yet, that’s
not always the case. “Sometimes it’s worth a little
more to be able to quickly put together a salad or
vegetable dish that everyone will eat and enjoy,”
says Dobbins. Plus, some pre-prepped foods are ac-
tually cheaper than whole foods, such as shredded
Cheddar, which can be half the price per pound of
some wedges. Other convenience products, like
canned beans, are so inexpensive that they’re prac-
tically a no-brainer.
- Think outside
the supermarket
A monthly trip to warehouse clubs like Costco, BJ’s,
or Sam’s Club can be a smart way to stock up on
nonperishables like whole-grain cereal, olive oil,
canned tomatoes, and frozen produce (provided
you only buy what you’ll really use). Dollar stores
can also be a smart stop for foods like canned
tuna, oatmeal, eggs, bread, beans, peanut butter,
and frozen fruits and vegetables. One American
Association of Diabetes Educators study found it’s
possible to buy a week’s worth of healthy, diabetes-
friendly foods for two at the dollar store for only $39.
The average grocery store car-
ries a whopping 30,000 different
items to choose from! Narrow
your focus to foods that are low
in cost, packed with nutrients,
and versatile, making them
the perfect building blocks for
healthful meals and snacks. Here
are 12 of our favorites, with their
average prices per ounce:- Canned salmon (42¢)
- Peanut butter (11¢)
- Plain nonfat Greek yogurt (13¢)
- Whole-wheat pasta (14¢)
- Frozen spinach (11¢)
- Frozen berries (18¢)
- Old-fashioned oats (12¢)
- Bagged apples (8¢)
- Bagged romaine hearts (18¢)
- Canned beans (5¢)
- Whole chicken (11¢)
- Popcorn kernels (8¢)
Balance: MONEYFALL 2019 / DI ABETIC LI VING 21
10
Stock up on
canned goods
when they're
on sale, then
store them in a
cool, dry spot.Bang-for-Your-Buck Foods+ We've got budget-friendly recipes too! Find them at EatingWell.com/BudgetMeals