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| Many of you have written in to let us know that the cost of groceries is a barrier to eating healthier. With food prices soaring across the United States, increasing costs touch every one of us. |
| The good news is that there are many delicious, nutrient-dense foods that won’t break the bank. Below, Lindsay Mahar, a registered dietitian at Healthline, shares tips for getting the biggest bang for your buck in the grocery store. |
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Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
March 13, 2025 • 3 min read |
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| Q: |
What are the most affordable, nutritionally dense foods you can buy? |
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| A: |
Nutrient-dense foods contain a high amount of vitamins, minerals, and other health-promoting nutrients for a relatively low amount of calories. Fruits and vegetables, fish and other lean meats, dairy, eggs, beans, lentils, whole grains, and nuts are all examples of nutrient-dense foods.
Many of these foods — nuts, fish, lean meats — may not be affordable for everyone. If your budget doesn’t allow for purchasing those options, try loading up on more wallet-friendly nutrient-dense foods, such as:
- dried beans, peas, and lentils
- brown rice
- oats
- canned fish
- chicken breast
- cottage cheese
- milk
For lower prices on fruits and vegetables, shop in the freezer section. Frozen produce is just as nutrient-dense as fresh produce. It often costs less and doesn’t spoil nearly as quickly. If you prefer fresh, try shopping for seasonal produce and look for the weekly deals in the grocery store flyers.
Consider following these helpful tips for balanced eating on a budget:
- Meal prep: Cook several servings of a meal at the same time and portion them out to eat for several days or freeze them for later.
- Prioritize protein: This important macronutrient found in many foods (including meat, soy, and dairy) can help you feel fuller for longer.
- Check unit prices when shopping: Unit prices show you the cost based on weight, which can help you choose the most affordable option.
- Buy staples in bulk: Big-box stores like Costco, Sam’s Club, and BJ’s offer great deals when you buy larger quantities of groceries.
Of course, it always pays to do your own cooking. Here are some recipes from our vault that prioritize more affordable, nutrient-dense ingredients:
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| Lindsay Mahar, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| 7 Science-Backed Health Benefits of Chia Seeds |
| Baked goods, smoothies, puddings — there are so many ways to enjoy chia seeds. The best part? They’re packed with essential nutrients like protein, calcium, and omega-3 fatty acids. |
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| What we’re digesting |
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