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  • West Sacramento

Eat Healthy on a Budget – Affordable Week Grocery Lists

Many families are concerned about the rising cost of food and looking for a way to cut back on expenses. People are also concerned about providing healthy nutritious food for their family. The good news is that eating healthy and sticking to your budget is possible.  With a little planning, some tasty recipes, and meal prepping at home, you’ll be on your way to eating healthy on a budget.

Here are some tips to help you eat better for less:

  • Stretching your food dollars starts with a plan. Plan your weekly meals and snacks according to your family’s needs and budget.
  • Make a grocery list and buy only what you need for your meal plan for the week.
  • Check store ads for sales, coupons, or store specials to get discounts on the items on your list.
  • Have something to eat before your trip to the store. It’s easier to stick to your list when you’re not hungry.
  • Compare prices in the store by looking at the unit price. Sometimes bulk or larger packages can be cheaper in the long run.
  • Choosing to buy store brands instead of brand names can save you money.
  • When shopping for produce, focus on what’s in season and only the amount that you can use before it spoils. Remember, canned or frozen fruit and vegetables can be just as healthy as long as you buy the kinds without added sugar, and they last longer.
  • Avoid buying expensive junk food and soda. You’ll be healthier and you’ll save money!
  • Store your food right away in the refrigerator or freezer to keep it fresh and safe.

Taking the time to search for the best prices, preparing a shopping list, and cooking your meals from scratch will be cheaper than eating at the most inexpensive fast-food restaurants. It just takes preparation.

At River Bend Medical we know how daunting eating healthy on a tight budget can seem and we want to help!  There is no better way to save money on healthy foods than bringing a shopping list with you to the grocery store. Our family practice nutritionist made a list of the common staples found in many households, listed under “The Basics,” a $49 shopping list, and a $79 shopping list. We hope this can open your eyes and give guidance into how easy and inexpensive shopping for healthy foods and cooking from home can be!

affordable week shopping list
Budget Shopping Lists PDF

A week of groceries may be as affordable as $49.

Click here for Affordable Shopping Lists PDF

While prices may vary depending on your local grocery store, these are generally inexpensive items that any store will carry.  You’ll find that they are basic foods that are versatile and can be used in multiple types of recipes.

Don’t let a tight budget hold you back when it comes to a healthy diet.  Maintaining good dietary habits can make a difference in how you feel and your general health.  While you can’t prevent all illnesses, taking a proactive approach to proper nutrition and a healthy lifestyle can strengthen your immune system, reduce stress, promote better sleep, prevent injury, alleviate depression, and improve energy levels.

For more tips on helping you and your family eat right, schedule an appointment with our nutritionist, we offer one-on-one appointments in person and telehealth!  Or call River Bend Medical Associates at 916-392-4000.


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