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When it’s time to tighten the purse strings, one of the easiest way to save funds is to start eating at home. In America, we’re obsessed with eating anywhere but home, which adds pounds and goes through money quickly. Still, once you’re in the grocery store, you aren’t safe and if you aren’t careful you could end up trimming your wallet and padding your waistline, just like you would if you were hitting fast food joints and restaurants.

Coupons and “Deals”

When is a deal not exactly a deal? When it’s making you spend more money and gain weight! How’s that for a lose-lose situation?

1. Coupons for unnecessary items. We’ve all fallen prey to this one. We decide to get on a budget, cut coupons and end up with a load of coupons for things we don’t even use. Only cut coupons your household regularly uses to stay away from the gimmicky snacks are price and void of nutrients.
2. Sale items near regularly-priced garbage. We all love cheese dip, but surely you know the cheese dip accompanying the sale whole grain tortilla chips is not the same you find in an authentic Mexican restaurant. Stay away!
3. Deals that run for select days only. If a sale runs only on Tuesday and Wednesday, and these aren’t your normal grocery store days, think to yourself, do I really need this? There’s a good chance you don’t and staying out of the store means spending less and bringing home less food since you’re probably stocked for the week.
4. Sale prices on large quantities. Buying in bulk is helpful for toilet paper or paper towels. It isn’t helpful for pre-made pasta. Only buy what your household consumes, regardless of the price, to prevent overeating and overspending.
5. Multiple buys. Grocery stores love to run promotions for multiple purchases with the worst food on the planet such as soda and chips. You don’t need one bag, much less the three for $7 batch.

Packaged Items

Packaged items can be good and bad. On one hand, some pre-packaged items can be helpful in terms of veggies, but they can also be brutal in terms of ice cream and kids’ snacks. Know when to skip a supposed deal in the name of your health .

1. Veggies and dip for kids. Don’t be the parent that sends their kid to school with carrot sticks and dreaded ranch dip full of chemicals and fat. You might think this saves you time and money, but it isn’t worth it. Wash fresh carrots, peel and chop, the minute you get home from the grocery store. Leave them in a plastic container in the fridge and let Billy grab his own carrots as needed.
2. No sale is worth it, if it goes to waste. Maybe there’s a product you buy because it’s on sale, but you’re single and you won’t consume the entire thing. Is it saving you money if you’re throwing it out at the end of the week? If it’s in the house, you’ll eat it, so keep pre-packaged items out for the most part.
3. Pre-packaged food is quick. So is making a turkey sandwich with avocado and tomatoes. If you’re in a rush, pre-packaged items may seem like a godsend because they’re cheaper than eating out and quick. Make a smarter choice.
4. The idea that you’ll freeze it. Sometimes we stock up and freeze items. The issue with this is they often get thrown to the back of the freezer and never see the light of day. Only buy what you see yourself eating in the near future.
5. Pre-packaged food is great for lunch. No, it isn’t. Like a quick dinner, a healthy lunch can be achieved with just tiny effort toward planning. Instead of grabbing three microwave meals for lunch, put that same money towards whole grain pita pockets and veggies that can be chopped and pre-sorted for a fast grab in the morning.
6. Totally bogus products. Pre-made peanut butter and jelly sandwiches? Yes, these exist. When it looks and feels like a gimmick, guess what? It is! Stay away from these items since they are high in fat and grocery stores love to entice you with the idea of something that’s fast and easy.
7. Avoid the extras. Birds of a feather flock together. If you spot one item you need, there are likely to be items that can easily go with right around it. This one item may not be on sale, but the products you weren’t intending to buy are, so you grab a few. This is the evil that lurks in grocery store aisles, so be aware and only get what you came for.
8. The “fun” aisle. This is the worst if you are shopping with an entire family. Why? Maybe you initially go down the aisle to buy cookies, but Jill wants caramel popcorn, Jack wants brownies and before you know it, your sale cookies are in the cart in addition to $10+ of items that add pounds quickly.
9. The snack aisle. Your kid is smarter than you think. If you’re short on time, put your kid (ages 7 and up) to handle their own snacks. This means you chop, they choose what they want from the fridge, put it in a plastic bag or designated container, and add it to their lunch. Leave the snack aisle alone since there’s rarely anything of nutritional value there and you don’t need to spend even the “sale” price on gummy-anything for your child.
10. Candy at the checkout. It’s almost 7pm, you’re cranky because you’re hungry and we all know there’s only one candy bar that “satisfies.” You’ll crash and burn before you even get home, so leave the .70 candy bar there and head home for a nutritious meal that really will satisfy.

Freezer Aisle

The freezer aisle can be a go-to section for families, large and small. Think before you buy to keep your family healthy and your pockets full.

1. Walking through the store. Often the freezer section is furthest from the doors. This means you have to navigate the entire store before you get there and fight off all of the sale items (you don’t need) in the process. If the freezer aisle is your destination, put your blinders on and go there and only there.
2. Anticipating you’ll “need it.” The more you buy, the more you’ll consume, even if it is on sale. You won’t look at a product and try to save it for two weeks from now, you’ll see it and eat it. Remember you only need what your family will eat in the near future.
3. Buying your kid’s “favorite.” Guess what? A kid’s favorite changes…often! If your child isn’t with you, don’t take the initiative to buy him or her three tubs of their sugar-laden sherbert that’s marked down. Practice out of sight, out of mind and get your kid hooked on fruit to cure their sweet tooth.
4. Limited selection. If you live near a grocery store in a downtown area, you know these small volume stores (even if they are part of a large chain) have very limited selection for many items, including freezer food. This may give you one or two options, so you’re stuck with paying the price. When it comes to these items, seek out a larger store that will have plenty to choose from and offers a store brand so you can save.

Produce Section

Even in the produce section you aren’t safe. Here are common tricks used to make your produce selections less than healthy .

1. Tempting sweets next to fruit.An example? Apples offer health benefits. The processed caramel tub next to the apples do not. It may be on sale, but you’ll pay with your weight.
2. Salad dressing throughout the produce section Pre-made salad dressing is usually high in fat, yet it sits next to organic greens. Don’t fall victim to this grocery store trick.
3. Produce at the front of the store. Research shows that produce is placed at the front of a store because shoppers will stock up and then feel less guilty about not-so-healthy purchases elsewhere in the store.

Common Grocery Store Tricks

There are some grocery store tricks that can be found in rural areas as well as large cities. It always comes back to being aware of your spending and looking for quality in your food versus convenience.

1. Placing temptations front and center. Grocery stores place items like cookies, high sugar fruit juices and other temptations front and center. Even if you pop in for one or two items, you have to pass these snazzy displays and are likely to buy junk food you don’t need.
2. Pricey items in slick packaging. Some of us are visual and grocery stores know this. Pricey items often come in bright, shiny packaging that catch the eye more quickly than the same product in the store brand variety.
3. Huge grocery carts. Like with everything else in America, grocery carts have expanded exponentially over the past 50 years. A big grocery cart means you’re likely to fill it up with items you don’t need. If you run into the store to pick up milk, don’t bother with a grocery cart to keep more money in your wallet and unnecessary food out of your house.
4. Make a list. The best way to control your spending when shopping? Make a list! It’s easier than it sounds and gives you a way to navigate the grocery store without getting off track and overspending on processed foods.
5. Name brands are placed at eye level.This strikes when you’re in a rush. You come upon an item you need, you see it and grab it. Often this is the name brand label, which is usually more costly. Because this brand turns serious profit, they don’t have to market themselves as a health nuts. Just because it’s expensive doesn’t mean it’s healthy, so take the time to scour the bottom row and check nutrition facts.
6. Sale items are out of reach. Let’s say a can of tomatoes is on sale. You search for it, can’t find it and instead of making your own marinara sauce, you opt for a pre-packaged option that’s high in fat and salt. Grocery stores know most people won’t bother to ask or seek out a sale item they can’t immediately find, causing you to buy the less healthy and more expensive option.
7. Displays that entice you for just a second. It’s summer. So the grocery store puts together a lovely display with flavored Italian sodas that are full of sugar and chemicals. This display is aimed to pique your interest and reel you in. Keep moving! If you didn’t know this product existed before you entered the store, there’s a good chance you don’t need it.
8. Move in one direction. Start at the front of the store and work your way around in one direction so you aren’t passing by an item multiple times. This gives you more chances to buy a tempting item you don’t need.
9. Bright marketing for an item that isn’t on sale. Grocery stores are loving this one. They put a big, glossy sign over a product. However, it doesn’t say sale, the marketing is just along the same lines that for a sale product. You may stock up, but the item is $6.99 every week, so you aren’t saving money.
10. Store flyers delivered to your door. Grocery stores send these out to bring you out shopping, even if it isn’t on your agenda. They get you into the store where you may buy sale items you don’t need and other products that you do. Skim the weekly flyer only to get a handle on areas you can save money and as always, make a list!
11. Pricey house brands. We’ve been conditioned to think the off-brand is always cheaper. This isn’t so. Many name brand are competing with house brands and know it, so they can be cheaper based on ounces per unit. Read the label and don’t assume you’re getting a better deal.
12. ”Dollar Days” and other sale gimmicks. Sometimes a grocery store will run a promotion that seems good. They dub these sales “Dollar Days” or “Saves of the Week” to catch your attention and make you think it’s a sale. Often it’s just a select group of products that have a cohesive theme which makes you buy more than one. Pre-made burgers may be on sale, next to potato chips, next to condiments, next to soda and so on.
13. Sample set-ups. Sample food items have to be made on the spot, so they are usually pre-packaged and full of fat. Of course the aroma entices as you shop, leading you to have a taste and probably make a purchase. Stay out of stores you know practice this marketing scheme or shop during non-peak hours when there are less crowds and probably no samples.
14. Clearance items in bins. A bin equals a buy, right? Not always. Sometimes grocery stores will throw random items in a bin and label it clearance. Pay careful attention to how much you’re spending on those items like less-than-healthy granola bars and knick-knacks..
15. Must-haves placed next to frivolous items. Your child needs socks. They probably don’t need new T-shirts, jeans or a jacket. Often super stores that sell clothing items will flank a display or area of staple pieces like underwear or socks with sale-priced items you aren’t in the market for.
16. Tricky math. Instead of pricing units so it’s clear which is the better deal, grocery stores offer tricky math, stumping you and often making you buy the bigger version since we commonly think a larger quantity must be the best bang for our buck.
17. Health food that isn’t so healthy. We think that because an item is in the health food or organic section, it must be good for us. That’s often not the case with processed granola bars that can contain as much fat and sugar as a candy bar.
18. Pre-made food for entertaining. It may sound easier to put out a tray of cheeses and store-made brownies, but it’s also adding to your weight. Take the time to slice up veggies and put out hummus, and swap your heavy, sugary cakes and cookies for natural Greek yogurt, fresh berries and natural honey.

Grocery Store Shopping Tips to Save Money and Get Healthy

There are a few tips you can utilize to keep healthy and smart shopping on your side. Get accustomed to these tactics and make grocery shopping a breeze.

1. Get to know your store. If you’re familiar with a store, you can do a quick mind-mapping plan of what you need. Enter a store you aren’t familiar with and you’re wandering aimlessly through aisles with junk food and pricey items that aren’t a staple for your household.
2. Better yet, get to know two stores. This allows you to comparison shop and get staple items you need on sale, versus grabbing all of your items from one establishment.
3. Clean your fridge and freezer. If you buy it and have nowhere to put it, you end up cramming items into a small area and they go to waste. This is especially true with fruits and veggies that accumulate in the cripser. Do a quick cleaning every week and make room for healthy food that can be seen and eaten.
4. Don’t buy if it isn’t on your list. This is a tactic worth repeating. Often if you stick to your list, you’ll feel great and decide to treat yourself. Do this with something else like a walk or cup of tea, not with a bag of chips that will cost your wallet and your waistline.
5. Use what you have. Instead of constantly running to the store for an ingredient, make do with what you have. Your family isn’t likely to notice you used garlic powder instead of fresh garlic.
6. Deal with leftovers. This one isn’t for everybody, but if you can deal with it, eat the leftovers of meals you make. Use them for lunch or dinner or freeze until the following weekend. You already went to the trouble of cooking the meal, you may as well enjoy it and continue to eat in to avoid the unhealthy food found in restaurants.
7. Ban junk food. This doesn’t mean banning anything that tastes good, we’re just talking about blatant junk food. Read the nutrition facts and think to yourself, is this really what I want to put in my body? There’s a good chance it isn’t.
8. Get more recipes. You may get sick of eating at home because you always eat the same things. Instead, expand your horizons and gather new recipes for a variety of meals your family will enjoy. If you have time, make a grocery trip only for the items you need for that meal to prevent overspending.
9. Plan ahead. This is probably the most useful tip. Plan ahead! You have to take the time to make a grocery list, stick to the list, bring home what you need and follow through with a pre-planned menu. Some can cook on a whim with whatever’s in the pantry, others cannot, so be honest with yourself and put your health and savings first.
10. Stay away from convenience stores. You might pop in to a convenience store for a carton of milk. You’ll be lured with candy, brownies, chips, jerky an d other snacks that do nothing for your body but add weight.

Ultimately, you’re responsible for your spending and consumption. Be smart about your choices in both cases and put the health of your and your family above quick, easy food that isn’t contributing any worthy nutrients. Cook fresh, use what you have and you’ll end up healthier with dough to spare (and it won’t be on you!).