I compiled here through research and
experience a list of grocery foods that are not only affordable, but also
healthy and versatile. There are multiple delicious dishes to make with all of
these, and you will find yourself using what you buy over a longer period of
time. I typically like to get groceries from Safeway. Bon appetite!
Bread/Grains
Note: While looking
for whole wheat, make sure that you are choosing an unrefined option.
- Whole wheat tortillas
- Whole wheat bread
- Whole wheat English muffins
- Whole wheat Pita
- Brown Rice
- Quinoa
- Oatmeal
- Cereal. I highly recommend the GoLean Kashi
cereals. I also love the Nature Valley Pumpkin Flax granola.
Dairy
Note: Dairy is one food group that
unfortunately does not work to buy in bulk. You will end up wasting money and
food if you can’t go through it before it expires.
- Low-fat/Skim milk, or some sort of alternative
such as almond or soy milk. I personally love Silk’s Sugar Free Vanilla Almond
Milk.
- Low-fat/Non-fat yogurt or Greek yogurt.
Generally, try to avoid sweetened yogurt. A healthy alternative would be adding
honey, fruit, or jam to your yogurt.
- Reduced fat cheese
- String cheese
- Some type of butter or spread. Try to avoid
those with hydrogenated oils.
- Eggs
Meat/Other Protein Sources
Note: I have excluded red meats from this list because we find other
meats to be healthier and more affordable.
- Skinless, boneless chicken breasts or tenders
- Turkey
- Tuna packed in water
- Salmon burgers. I absolutely love salmon, but
the filets are too expensive. I have found that buying salmon burgers are
cheaper, and they go great on salads or just with some grilled vegetables.
- Garbanzo, black, pinto, or lentil beans
Frozen Foods
- Frozen peas and corn
- Frozen edamame
- Frozen berries
- Frozen mangoes
Produce
Note: I love produce,
but also understand how expensive it can be and how easy it is to run out. I
took that into consideration while creating this list.
- Fruit: Oranges, apples, bananas, grapes, kiwi,
and papaya
- Vegetables: Spinach (or another dark, leafy
vegetable), kale, sweet potato, mushrooms, carrots, eggplant, and peppers
Snacks
- Any type of all natural nut butter
- Hummus
- Dried fruit and nuts
- Granola bars. These are extremely necessary with
the hectic college lifestyle, yet granola bars vary greatly nutritionally. I
recommend Kind bars, Lara Bars, and Think Thin bars. Look for a granola bar
that has less than 35% sugar, and contains higher amounts of protein and fiber
to keep you full.
- Popcorn
- Chia seeds. These are very filling and extremely
beneficial to your health. Add them to yogurt, juice, smoothies, or anything
else you can come up with!
Condiments/Extras
- Olive oil
- Vinegar
- Mustard
- Some sort of hot sauce
- Seasoning or garlic
Obviously, you’re most likely not going to buy all of this right
away. Maybe pick out some of your favorites and get creative with the cooking!
A couple last tips I have include:
- Buy bulk of non-perishables. Pay more now and
you WILL save more later.
- Buy your fruit unripe, it will last so much
longer.
- Stick to water as your beverage. It is both cost
and calorie free, and staying hydrated is crucial for your health.
- Seasoning makes a world of a difference when
cooking anything! Trust me, investing in some type of spice that you like will
make all of your dishes better.
