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.
Research has linked processed red meats like bacon, hot dogs, and cured sausages to a higher risk of type 2 diabetes.
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That’s why Cassetty recommends having bacon no more than once a month.
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.
Instead, opt for a whole chicken, which is less money per pound, and enjoy it for multiple meals. As long as you don’t fry it and you remove the skin, the whole bird is full of lean, healthy meat that can be served up in salads and alongside veggies. Even dark meat, while slightly higher in fat, is a good source of iron and other micronutrients.
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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.
To counteract demand and save money, try incorporating more plant-based proteins in your meal plan, like lentils, recommends Cassetty, which are affordable and have a much longer shelf life. According to the USDA, a half-cup of red lentils packs 26 grams (g) of protein and a bonus 30 g of fiber,
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while 3 ounces of 90 percent lean ground beef has just 22 g of protein and no fiber.
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“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.”
When scanning labels for “no antibiotics,” look for a USDA seal of approval, too — that means the manufacturer proved its animal-raising practices to the agency.
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Otherwise, you’re taking the brand’s word for it, which, unfortunately, isn’t always honest. Other vague antibiotics phrases used on packaging include “raised without antibiotics” and “no medically important antibiotics,” per Consumer Reports, the latter of which means that antibiotics typically prescribed to humans weren’t used in production — not none at all.
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5. Buy Steel-Cut Oats, Not Granola
“Breakfast cereals aren’t just pricey, they’re easy to overeat and aren’t that filling,” explains Cassetty. Research shows that oats contain a type of fiber known as beta-glucan that makes them more filling, she says.
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In one study comparing a wheat-based cereal with an oat-based cereal, the oat-based one comes out on top because it contains more beta-glucan, which helps suppress appetite.Per the USDA, a quarter-cup of granola, an oat-based cereal, has slightly fewer calories per serving than the same amount of steel-cut oats but also less protein, half the fiber, and five times as much sugar.
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6. Buy Seltzer, Not Diet Soda
While regular soda is one of the top sources of added sugars in our diets, according to the Dietary Guidelines for Americans,
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diet sodas may not be any better. A study published in 2019 in JAMA Internal Medicine found an association between drinking two or more artificially sweetened beverages a day and increased risk of premature mortality.
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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
Changing your morning coffee routine could easily save you cash and calories. According to the USDA, a cup of half-and-half has 317 calories, 10.4 g of carbs, and 10 g of sugar.
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The same amount of unsweetened almond milk has creamy flavor for 39.3 calories, 3.4 g of carbs, and 2.1 g of sugar — not to mention, it’s easier on your wallet.
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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.
