Health: Diet and Exercise Wellness Center
  • Search Wellness Centers
  • Find a Pharmacy
    Enter your Zip code or city to find your Local Pharmacy
  • Diet & Exercise Wellness Center
  • The Healthy Eater’s Guide to Thrifty Shopping

    Managing your weekly grocery budget without sacrificing quality is possible. Use these savvy shopping tips to make satisfying meals that won't devour the family pocketbook.

  • The Healthy Eater’s Guide to Thrifty Shopping

    Find affordable foods for good health
    The Healthy Eater’s Guide to Thrifty Shopping: Main Image
    Inexpensive cuts of meat lend themselves to tenderizing marinades and rubs for added flavor

    Fluctuating prices may make some of your familiar healthy habits feel like too much of an indulgance, but be assured that successfully managing your weekly grocery budget without sacrificing quality is possible.

    Marie Simmons, author of Fresh & Fast: Inspired Cooking for Every Season and Every Day, says “Eating well and following a healthful diet while minding your food dollars can be both delicious and affordable with a little advance planning.” Add a few savvy shopping tips and you'll get satisfying meals that won’t devour the family pocketbook.

    Begin with the basics

    Along with the basics—planning meals in advance, shopping with a list, downloading and clipping store coupons—many food items are also terrific buys for the person who’s both health conscious and budget-minded. Choose nutrient-rich foods to earn the most health benefits per dollars spent.

    • Rice, beans, lentils, couscous, quinoa, bulgur, whole grains, and whole-wheat pasta are nutrition-packed and inexpensive too, particularly when purchased in bulk amounts.
    • Dry beans are always cheaper than canned; plan ahead and soak or cook dried beans overnight so they’re ready to use in soups, salads or burritos the next day. 

    Choose some tasty toppings and sides

    • The canned plum tomatoes as the base for easy, do-it-yourself pasta sauces cost far less than pre-made jarred sauces.
    • Seasonal fruit, berries and vegetables are always more affordable than the same items out of season, but compare prices on frozen fruit too. Sometimes frozen costs even less and the flavor is often just as good.
    • Milk, yogurt, and cheese are nutrient-dense foods, offering multiple healthful benefits to balance their cost.
    • Fish, shellfish, meat, and poultry are most economical when used in small amounts as flavor accents, not as the main dish—and they are just as satisfying.
    • Sustainable farm-raised American catfish and tilapia are healthful and affordable—and they’re also more ecologically conscious than other farmed fish varieties.
    • Inexpensive cuts of meat lend themselves to tenderizing marinades and rubs for added flavor.
    • Nuts and seeds—particularly unsalted, dry-roasted varieties—are a healthier and more cost efficient snack than packaged snacks and chips.

    Add these savvy shopping tips

    • Try the store brands. They typically cost less than name brands, and even 10 or 20 cents per can or box adds up. These days, store-brand quality is tops in most categories, so it pays to put store labels in your cart and save.
    • Shop your pantry first; use up what’s on hand instead of shelling out more dollars for a new ingredient.
    • Decide on dishes to cook before you go to the store so you won’t be tempted to stray from your shopping list or menu plan.
    • Look for unadvertised in-store specials to save even more money on everyday favorites; stock the extras in your pantry.
    • Many grocery chains now have websites with downloadable coupons; check these out before you head to the store.

    Judith H. Dern writes and cooks in Seattle where her favorite frugal dish is black bean chili.


  • Used with permission. ©2015 Walmart. All Rights Reserved. 

     
    Important Walmart Disclaimer: All content provided is for informational purposes only, and is not intended to substitute for the diagnosis, treatment, or advice of a medical professional. Consult your medical professional for guidance before changing or undertaking any diet, exercise or health program, or before using any prescription or over-the-counter drug. Neither the author nor Walmart.com assumes any responsibility for errors, omissions or contrary interpretation of the subject matter. Walmart does not sponsor, recommend or endorse any third party, product, service or information provided on this site. If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all products prior to consumption. If the ingredient list is not available on the product, check with the product manufacturer, or do not consume the product.

  • You may like...

    • Fitbit Aria Wi-Fi Smart Scale

      $10687

    • Jawbone UP24

      $9887

    • Fitbit Flex Wireless Activity Sleep Band

      $9995

    • Fitbit Zip Wireless Act Tracker

      $5988

    • Fitbit One Wireless Act Tracker

      $9988

    • Fitbit Zip Wireless Activity Tracker

      $5988

    • Perfect Fitness LED Arm Band

      $1497

    • SYNC Burn Fitness Band, Black

      $7601

    • Weider Total Body Works 5000 with Bonus 6-Piece Puzzle Mat Bundle

      $12900

    • Total Gym 1400 Total Home Gym with Workout DVD

      $29999

    • Total Gym 1100 Total Home Gym with Workout DVD

      $19900

    • Weider 2980 214 lb Stack Home Gym

      $24700

    • Stamina Power Tower Home Gym

      $9995

    • Bowflex BodyTower

      $26264

    • Weider MMA VKR Power Tower

      $18966

      Out of stock online

    • ProGear 275 Extended Capacity Power Tower Fitness Station

      $16997

    • Gold's Gym Long Series Resistance Tube Kit

      $965

    • Gold's Gym Long Resistance Tube

      $495

    • Gold's Gym Stretch Band Loops

      $897

    • Black Mountain Products Resistance Band Set

      $2999

    • Gold's Gym Power Resistance Tube, Extra Heavy

      $995

    • Gold's Gym 6' Stretch Band, Light

      $777

    • Gold's Gym Power Training Band, Extra Heavy

      $1777

    • Valeo Chin Up Bar

      $1399

    • Gold's Gym Door Gym

      $1224

      Out of stock online

    • Ab Roller Evolution

      $2927

    • Gold's Gym Circuit Trainer 36" Mini Trampoline

      $3877

    • Tone Fitness 65cm Anti-burst Stability Ball

      $1480

    • Gofit GOFIT GF-55PRO PROFESSIONAL STABILITY BALL & CORE PERFORMANCE TRAINING ...

      $2999

    • CAP Barbell Doorway Sit Up Bar

      $1084

    • CAP Barbell Rubber Medicine Ball

      $1300

    • Valeo Medicine Ball, 6 lb

      $2249

    • Valeo Medicine Ball, 4 lb

      $1799

    • Sunny Health and Fitness Door Way Chin Up Bar

      $1461

    • Kinect Game Party: In Motion (Xbox 360)

      $1496

    • Game Party:In Motion Kinect (Xbox 360) - Pre-Owned

      $608

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (Xbox 360)

      $4537

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (PS3)

      $4200

    • The LEGO Movie Videogame (Xbox 360)

      $1499

    • Heroes on the Move - Motion Control (PS3 / Move)

      $739

    • Grand Theft Auto V (Xbox 360)

      $3875

    • Just Dance 2015 (Wii)

      $2650

    • The LEGO Movie Videogame (PS3)

      $1996

    • 3 For $21 Xbox 360 Gamer Favorites Value Game Bundle (Pre-Owned)

      $2100

    • Madagascar 3 Video Game (Wii) - Pre-Owned

      $379

    • Call of Duty: Advanced Warfare (PS3)

      $3970

    • Destiny (Xbox 360)

      $3244

    • NBA 2K15 (Xbox 360)

      $3996

    • 2 For $33 Gamer Favorites Value Game Bundle (PS3)

      $3300

    • Batman: Arkham City: Game of the Year Edition (Xbox 360)

      $1058

    • 2 For $33 Family Favorites Value Game Bundle (PS3)

      $3300

    • 2 For $16 Nintendo Wii Favorites Value Game Bundle (Pre-Owned)

      $1600

    • 2 For $33 Family Favorites Value Game Bundle (Xbox 360)

      $3300

    • WWE 2K15 (PS3)

      $2999

    • 2 For $33 Gamer Favorites Value Game Bundle (Xbox 360)

      $3300

    • 3 For $39.99 Family Favorites Value Game Bundle (Nintendo Wii)

      $3999

    • Call of Duty: Black Ops 2 - Game of the Year (PS3)

      $2746

    • FIFA 15 (PS3)

      $3999

    • The Walking Dead: Survival Instinct (Xbox 360)

      $1874

    • Battlefield Hardline (Xbox 360)

      $3999

    • Star Wars Force Unleashed 2 (Wii)

      $1023

    • Far Cry 3 (Xbox 360)

      $1996

    • Disney Infinity Solution Value Game Bundle w/ Choice of 2 Figures and Accessory

      $2300

    • Skyrim Legendary Edition (Xbox 360)

      $1999

    • New Super Mario Bros. (Wii)

      $2449

    • FIFA 15 (Xbox 360) - w/ Bonus FIFA 15 Fathead Team Pack

      $4996

  • Dieting & Exercise Are Easier at Walmart
    Whether you want to lose weight or start working out, our Diet & Exercise Wellness Shop can help. Find great prices on the best in diet and weight management, nutritional bars and sports nutrition. Get expert information and tips, or check out the Diet & Exercise Buying Guide to find the best products for your needs. You can even make an investment in your health by shopping for bikes, exercise equipment or bathroom scales.