GROCERY STORE SAVINGS!

The best way to save on food is to cook for yourself. Follow these tips to save cash and calories while you’re at the grocery store or market.

1.                     Know what you already have.   Before going to the grocery store take a quick inventory of your fridge and pantry.  You don’t want to wind up with 3 packages of expensive berries that spoil before you eat your way through them.

2.                     Make a list and stick to it. Making a list will help you stay focused on what you need (whole grains, fruits, and veggies) instead of what you impulsively want (a Snickers bar at the checkout counter). 

3.                     Shop on a full stomach.  Shopping when you're hungry can lead to poor decision making and overbuying.  Grab a snack before hitting the store.

4.                     Compare unit prices.  Just because one jar of peanut butter is twice the size of the one next to it doesn’t mean it’s a better value.  Always make price comparisons based on the unit price (the price per pound, per ounce, etc) of an item.  Consider bringing a pocket calculator with you and give yourself plenty of time.

5.                     Buy grains in bulk. You’ll find that the larger bags and bulk bins of brown rice generally have cheaper unit prices than the individual meal boxes.  Same goes for the majority of your grains- barley, oats, cereals, etc.  If you can find the space, buy in bulk and store your grains in air tight containers to keep them fresh.

6.                     Buy in season. When produce is in season, it’s both at its cheapest and its highest nutritional value.  Try to plan snacks and meals that revolve around what’s in season.

7.                     Shop the frozen food aisle.  Not the prepackaged, high sodium meals, but the bags of frozen produce.  For maximum health benefits and flavor choose organic fruits and veggies.  You’ll still save a ton by buying frozen.

8.                     Check out alternate sources of protein.  Beans and lentils are excellent and cheap sources of protein that can be bought in bulk and stored for long periods of time.  Try incorporating these powerhouse legumes into your meals on a regular basis to get major benefits while saving major bucks.

9.                     Choose generic.  When it comes to items that are of the same product quality, choose the generic over the more expensive name brand.

10.                 Buy whole foods.  Sometimes the less processed something is, the cheaper it is.  For example, an apple is often cheaper than apple sauce and dry beans are cheaper than their refried counterparts.  Double win for you! 

11.                 Shop the perimeter of the store first.  Fill your cart with nutrient dense produce, protein, grains, and dairy leaving less room for the processed junk food in the center of the store.

Buying locally grown, organic products is ideal, but it’s not always an option when finances are tight.  I would however, recommend investing more of your food and grocery budget in your produce.  You need to be eating the most nutrient rich fruits and vegetables that you can to maintain both your fitness and your health. 

Trader Joe’s offers great, organic produce at a reasonable rate.

-       Trader Joe’s Union Square

o   142 E 14^th Street

New York, NY 10003

-       Trader Joe’s Chelsea

o   675 6^th Avenue

New York, NY 10010

-       Trader Joe’s 72^nd & Broadway

o   2073 Broadway

New York, NY 10023

-       Trader Joe’s Brooklyn

o   130 Court Street

Brooklyn, NY 11201

-       Trader Joe’s Edgewater, NJ

o   715 River Rd

Edgewater, NJ 07020

-       Trader Joe’s Queens

o   9030 Metropolitan Avenue

Rego Park, NY 11374

Fairway Market is another place to find great prices with lots of organic options.

-       Fairway- Upper West Side

o   2127 Broadway (@74^th Street)

New York, NY 10023

-       Fairway- Upper East Side

o   240 East 86^th Street

New York, NY 10128

-       Fairway- Harlem

o   2328 12^th Avenue (@130^th Street)

New York, NY 10027

-       Fairway- Brooklyn

o   480-500 Van Brunt Street

Brooklyn, NY 11231

-       Fairway- Queens

o   242-02 61^st Avenue

Douglaston, Queens, NY 11362

New York is also home to a wealth of farmers markets.  Check out www.grownyc.org/ourmarkets for a complete listing of farmers markets around the five boroughs.  If you head to the farmers market in the last hour or two you may find vendors selling their remaining perishable items at a discount. 

Remember that how foods are grown has an impact on their quality and consequently on your health.  By buying organically grown foods you reduce the potential health hazards posed by pesticides, additives, and genetically modified food.  An investment in your food now could save you tons of money on your health bills later.

** This post is an excerpt from a book I'm in the process of writing.  Stay tuned for publishing info!