GREENSBORO, N.C. — New research shows that North Carolinians are spending more than many states on groceries. Trace One found that families are spending about $266 a week. A registered dietitian joined the WFMY live-in studio to discuss ways to shop healthier on a budget.
Lauren Mardeusz is a registered dietitian and the owner of Salt + Honey Nutrition, LLC.
She said healthy shopping doesn’t have to be expensive.
“You just have to plan a little bit,” Mardeusz said. “Shop your pantry before you go to the grocery store. Look and see what you already have. Also, see what you have in your fridge for what could get used up.”
Mardeusz shared three budget-friendly recipes for breakfast, lunch, or dinner.
Breakfast: Yogurt Bowl/Parfait
“Homemade yogurt is simple to make in an instant pot,” Mardeusz said.” A half-gallon of milk can cost only about $1.50. That’s a lot of yogurt for not a lot of money. Use berries that are in season. Strawberries and blueberries are coming into season right now. Season fruits and vegetables are much less expensive than their out-of-season counterparts.”
Lunch: Mediterranean Bowl
“Leaning into canned or dried beans and plant-based protein can save you a lot of money in the protein department,” Mardeusz said. “Also, growing your own fruits and vegetables if that is something in your wheelhouse. Growing tomatoes, cucumbers, or peppers can easily be done in a pot on the patio. You don’t need a big garden to get some veggies on a budget.”
Dinner: Frozen Vegetable Shrimp Stir Fry
“Prepared rice and frozen peppers and broccoli with frozen shrimp and some soy sauce,” Mardeusz. “All together this meal cost $2.53. Leaning into frozen vegetables.”
Mardeusz recommends shoppers lean into frozen vegetables.
“We don’t have to rely on fresh vegetables. Frozen vegetables are no less nutrient-dense than fresh vegetables. They are so much more cost-effective than their fresh counterparts.”
For those looking to save and eat healthier, Mardeusz created a tip sheet that can be downloaded to your phone.