As food prices have soared, it may feel harder than ever to maintain a healthy diet.
According to the USDA, prices for food at home rose 11.4 percent in 2022 and 5 percent in 2023, and are expected to increase another 1.6 percent in 2024. On top of that, 46 percent of Americans think that healthy food is more expensive than unhealthy food, according to a 2023 survey from the Cleveland Clinic.
But contrary to popular belief, eating healthy and nutritious meals doesn’t have to break the bank. It starts with some savvy grocery shopping.
We asked registered dietitians for their top grocery picks with high nutritional value and low cost, to help you make the most of your food budget. Here’s what they recommended.
1. Frozen or Canned Fruits and Vegetables
First, to set the record straight: Eating healthy doesn’t necessarily mean you have to buy everything fresh.
“Fruits and vegetables are some of the most nutrient-dense things you can eat,” said Catherine Rall, registered dietitian at Happy V. “They’re also some of the most expensive on a per-calorie basis if you get them fresh, and then you also have to worry about keeping them in your fridge and using them up before they go bad.”
You don’t always have to buy fresh groceries in order to eat healthy. (Gino Santa Maria/Shutterstock)
That’s why many dietitians recommend frozen or canned fruits and veggies. “While they get a bit of a bad reputation, the truth is that canning and freezing are excellent ways to preserve produce. Not only are they much more affordable than fresh options, but they also retain almost all of their nutritional value,” Ms. Rall said. Just be sure to check the labels and choose options with little to no added sugar or salt.
“Frozen fruits are commonly used for smoothies, but can be thawed prior to serving and added to greek yogurt or chia pudding for a balanced dessert,” said Patricia Kolesa, RDN at TheDietitianDish.com. “Frozen vegetables like spinach and bell peppers are easy to add to foods like omelets, pastas, fried rice, and stir-fry dishes.”
Yelena Wheeler, registered dietitian nutritionist at Endomondo, enjoys making frittatas with “various vegetables that I can find for a good price,” she said. Frozen sweet potatoes and bell peppers are among her favorites to mix in. Sweet potatoes are high in fiber, antioxidants such as vitamins A and C, and zinc; red bell peppers contain vitamin C; and green bell peppers are high in vitamins A, C, and E, and potassium. Ms. Wheeler recommends them because these nutrients are vital for immunity, skin and eye health, muscle building, and blood pressure management.
Vegetables and fruits can also be frozen or canned at home. If you find a good deal at the grocery store, take advantage of it and stock up, then preserve the produce if you suspect it will go bad before you can eat it.
This principle applies to other foods, too. You can often find great deals on canned beans and seafood, and frozen seafood and meat, without losing much nutritional value.
Frozen and canned vegetables have nearly the same nutritional value as fresh vegetables. After buying groceries in bulk, it’s easy to freeze and can the surplus produce at home. (BravissimoS/Shutterstock; kajakiki/E+/Getty Images)
2. Whole Carrots
(Andrey Elkin/iStock/Getty Images Plus)
Carrots are an excellent source of beta-carotene, biotin, and potassium. They’re great for eye health, blood pressure management, and fat and protein metabolism, according to Ms. Wheeler.
Whole carrots are cheaper than baby-cut carrots, which have been machine-cut from whole carrots, then trimmed and polished to make them the perfect size for a snack. All that labor adds costs to the final price, while the nutritional value remains the same.
Interestingly, cooking carrots offers more benefits than eating them raw, as that allows the beta carotene, an antioxidant compound that is converted to vitamin A in the intestine, to be absorbed more easily in the body.
3. Beans
Beans are a cost-effective source of protein, fiber, and essential minerals such as iron, magnesium, and phosphorus. They’re cheap and long-lasting, whether they’re dried or canned. If you’re buying the canned variety, look for low-sodium or “no-salt-added” options, so you can control how much you add. You can also rinse the beans before consuming them.
According to Ms. Rall, beans can also be a reasonable replacement for meat in your diet, one of the most expensive elements of any dish, as long as you’re eating a good variety of them.
“It’s always important to make sure you’re getting complete protein when you’re relying on plant-based protein sources, so it’s important to eat a variety of beans, especially soy,” she said. “If you can manage this, you’ll be getting an affordable, nutritious source of protein and essential minerals.”
Ms. Wheeler especially recommends chickpeas: Just one cup provides about 15 grams of protein. Chickpeas also reduce the risk of colon cancer, as they promote the production of butyrate, which reduces colon inflammation. They also contain choline, which plays a role in neurological health. Try coating cooked or canned chickpeas in olive oil and your favorite spices, and then roasting them in the oven for a healthy, crunchy snack or crouton replacement for soups and salads.
4. Canned Fish
Buying canned or tinned fish is a budget-friendly, healthy option. Ms. Kolesa recommends 1 to 2 servings of fish weekly. Fish is a great lean protein source, and oily fish such as sardines, anchovies, and salmon are high in essential omega-3 fatty acids and vitamin D.
Canned tuna and salmon are shelf-stable and can be convenient additions to salads, wraps, sandwiches, and lunch bowls.
An assortment of canned salmon, mackerel, sprat, sardine, tuna, and fish pate. Eating canned fish is an easy way to include omega-3 fatty acids and vitamin D in your diet. (pundapanda/Adobe Stock)
5. Lentils
Lentils are a rich source of iron, protein, and fiber, making them a nutritious and filling option, according to Michelle Routhenstein, registered dietitian nutritionist at EntirelyNourished.com. They’re suitable for various dishes such as soups, stews, salads, and veggie burgers.
For better value, opt for dry lentils found in bulk bins or large bags.
6. Oats
Fiber-packed oats are heart-healthy and promote better digestion and prolonged satiety, said Ms. Routhenstein. Make oatmeal or homemade granola for a healthy breakfast option, or, she suggests, try using them as a breadcrumb alternative.
To maximize nutritional value while minimizing added sugar and cost, choose old-fashioned or steel-cut oats over packets of flavored oatmeal. You won’t pay the premium of individually packaged servings.
7. Other Whole Grains
Brown rice, quinoa, and barley are excellent choices because they provide complex carbohydrates and essential nutrients like magnesium and potassium, which support heart function. Ms. Routhenstein recommends using whole grains as a base for meals such as stir-fries, grain bowls, and pilafs for a nutritious and satisfying dish.
Consider buying these grains in bulk, as it can save you money in the long run compared to smaller packages.
Whole grains are good for heart function. They can be a healthy carb base for stir-fries and grain bowls. (a_namenko/iStock/Getty Images Plus)
8. Eggs
Their prices have gone up, but eggs are one of the most nutrient-dense foods you can find at the store. Ms. Wheeler explains that they are a good source of complete protein, as one large egg contains 6 grams of protein.
Eggs also contain choline, a vitamin that is a vital nutrient for neurological health, and lutein and zeaxanthin, antioxidants that are important for eye health. They are a good source of fat-soluble vitamins such as A, D, E, and K. Together, they provide a wide range of health benefits, from the immune system to the bones and the skin.
They also contain DHA, which is needed for vision, immunity, and brain function, and decreases the risk of cardiovascular disease. The zinc in eggs aids immune function and the calcium and phosphorus improve bone health.
Bonus: Snacks and Desserts
Eating healthy doesn’t necessarily have to mean avoiding sweet bites and tasty snacks. Several options are not only nutritious but also cheap and easy to prepare at home. These are some options recommended by Ms. Wheeler.
(Casiana Malaia/500px/Getty Images)
Popcorn is a quick and tasty snack that is high in fiber, phenolic acids (an antioxidant), magnesium, niacin, manganese, zinc, copper, and phosphorus. It’s also crunchy and filling, and easy to make at home from dried kernels (a much healthier alternative to the packaged microwavable popcorn varieties).
Of course, mind the toppings if you want to keep it healthy. A little salt or butter is fine, but don’t go overboard. For a sweet alternative to sugar, you can add cinnamon, or if you prefer them savory, try adding lemon pepper and some parmesan cheese.
Vegetables and dip are another nutritious snack. The dip can be a combination of Greek yogurt and ranch/onion soup mix, for protein, calcium, potassium, and magnesium. A diverse selection of cut vegetables will provide fiber, vitamin A, Vitamin C, zinc, magnesium, and potassium.
A hummus dip with an assortment of vegetables. A veggie dip is a great healthy snack. (nata_vkusidey/iStock/Getty Images Plus)
Plain yogurt with sliced bananas is a great choice for all ages. Yogurt is a great source of calcium, potassium, phosphorus, protein, and healthy gut bacteria. Bananas are rich in potassium, soluble and insoluble fiber, fructooligosaccharides (which enhance calcium absorption), vitamin A, vitamin E, and folate.
Smoothies can be very affordable. Combining milk or a milk alternative with frozen fruit is a great way to obtain protein, fiber, vitamin A, vitamin C, and potassium. This is also a great way to consume fresh fruits before they go bad.
Nut butter and apples are a great combination when this affordable fruit is in season. Apples are a great source of fiber and vitamin C, and nut butters—such as peanut, almond, and so on—contain fiber, protein, zinc, magnesium, folate, and vitamin E.
Get in the habit of adding these healthy staples to your cart, and keeping an eye on when they go on sale. Prepare meals based on the weekly deals you find. Start with small steps, and you’ll soon notice the difference in your body—and your wallet.
Disclaimer: The information provided in this article is intended for general informational purposes only, and should not be considered as medical advice. Consult with a trusted medical professional before making any significant changes to your diet.
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