Keep your hard-earned cash in your pocket and prevent food waste with these effective strategies.
Rising grocery prices continue to strain household budgets. According to the U.S. Bureau of Labor Statistics, food costs in the summer of 2022 were nearly 11% higher than the previous year. This hits low-income families hardest, who can spend over 25% of their income on food alone.
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Compounding the issue is the problem of food waste. The U.S. Department of Agriculture estimates that a staggering 30-40% of the food supply ends up in landfills, where it decomposes and releases methane, a potent greenhouse gas. For consumers, the most commonly wasted items are meat, poultry, and fish (30%); vegetables (19%); and dairy (17%). Simply preventing this waste could save a family of four around $1,500 annually.
The good news is that you can fight back. Here are nine ways to stretch your grocery budget while reducing your environmental footprint.
1. Plan Your Meals
The single most effective way to save money on groceries is to plan your meals, says Heather White, environmental scientist and author of “One Green Thing.” Knowing what you intend to cook ensures you buy only what you need, use what you already have before it spoils, and prepare meals you’ll actually enjoy.
While White admits it may be the “least sexy climate solution,” meal planning is the best way to keep food (and single-use packaging) out of landfills. It also saves you time in the kitchen and reduces the temptation to order takeout or buy expensive pre-packaged foods.
2. Take Inventory Before You Shop
Before writing your list, survey what’s already in your pantry and fridge. There’s no need to buy more spinach if you already have some. Plan your meals around items that need to be used up first.
Organize your fridge and pantry like a game of Tetris to set yourself up for success. “Keep perishables at eye level so you can’t ignore them,” White recommends. This simple habit ensures you use food while it’s still fresh.
3. Make a List and Stick to It
Once you know what you have, fill in the gaps with a precise shopping list. This disciplined approach curbs impulse buys—items that often don’t fit your meal plan and end up wasting both food and money. Consider using a shared digital list or a kitchen whiteboard so the whole household can contribute.
For an even more focused trip, try shopping after a satisfying home-cooked meal. It’s a powerful reminder of the payoff from your efforts.
4. Shop In-Person When You Can
While delivery is convenient, shopping in a physical store allows you to spot sales and browse the highly underrated discount section. Buying “ugly” produce, day-old baked goods, and nearly-expired shelf items saves perfectly good food from the landfill and saves you significant money. Don’t forget to bring your reusable bags!
5. Consider Buying in Bulk
Purchasing staples like cereals, grains, beans, and spices from bulk bins can drastically reduce packaging waste. It can also lower your transportation costs by minimizing store trips.
The key is to buy only what you know you’ll use. While not every bulk item is cheaper than its packaged version, White suggests that a strategic splurge on a frequently used item can save you money in the long run—as long as it’s part of your plan.
6. Shop Local
The rising cost of fuel has increased the price of transported food. Locally grown produce often has a competitive price because it hasn’t traveled as far. It’s also typically fresher, meaning it may last longer in your kitchen.
Most farmers’ markets now accept WIC, EBT, and SNAP benefits, making fresh, local food accessible to everyone. Shopping this way also naturally encourages you to eat with the seasons.
7. Get the Most from Your Food
Embrace a “root-to-stem” and “nose-to-tail” approach. Instead of automatically discarding carrot tops or broccoli stems, find ways to use them—for example, in soups, stocks, or pestos.
Leftovers become tomorrow’s lunch, not tomorrow’s trash. Finally, compost any remaining food scraps to complete the cycle and enrich soil instead of landfills.
8. Befriend Your Freezer
Your freezer is a powerful tool against waste. Use it to store ready-to-eat meals you’ve prepared, providing a convenient alternative to expensive takeout. It’s also perfect for preserving foods that are nearing the end of their freshness, like ripe bananas for smoothies or bread.
Get creative: freeze lemon juice in ice cube trays, preserve wilting herbs in oil, or even save leftover wine for cooking.
9. Understand “Best By” Dates
Don’t let date labels trick you into throwing away perfectly good food. Phrases like “Best if Used By,” “Freeze By,” or “Sell By” refer to a food’s peak quality and flavor, not its safety. The only label that indicates a product should not be consumed after that date is “Use By,” and this is strictly for infant formula.
For other foods, trust your senses. Look, smell, and taste the food to determine if it’s still edible. By ignoring misleading dates, you could save hundreds of dollars each year.
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