SHOP SMART ON A BUDGET SHOP SMART ON A BUDGETTHE AMERICAN HEART ASSOCIATION HEALTHY FOR GOOD
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Inside this Guide:
Bank on the Basics .............................................................. 1
Create Your Food Budget .................................................... 1
About SNAP ......................................................................... 2
Healthy Eating Recommendations ..................................... 2
Planning Your Meals ........................................................... 3
Keep a Well-Stocked Pantry ............................................... 5
When You Shop ................................................................... 6
Know Your Labels and Dates .............................................. 6
Grocery List Template ......................................................... 8
Bank on the Basics
The average American family spends about $182 averaged low-cost plan for family of 4 (2-5 year old
and 6-11 year old) a week on groceries. As food prices keep rising, smart shopping (for good nutrition
on a budget) becomes more challenging.
Smart shopping means knowing what to buy and when. The good news is that healthy eating can
actually cost less. The key is knowing the basics before you go grocery shopping.
Your goal is to choose affordable, nutritious foods that will help keep your family healthy. By creating
a food budget, planning menus and shopping wisely, you can save money and enjoy delicious,
nutritious meals!
By following the tips in this booklet, you will be able to enjoy healthier food at more affordable prices.
Happy shopping!
Create Your Food Budget
To shop smarter, start with your family’s food basics and build a budget. Assess your current spending.
How much do you spend on food each week? Make sure to include nonperishable foods and other
items you need when cooking, like paper and cleaning products. If you eat meals out, include that
cost to calculate your total spending on food. Subtract any food assistance you get. Multiply
by 4 to nd your monthly food budget. Your family size and the age of family members will affect
your budget.
• If you’re not sure what your household food budget is, estimate it using this:
https://www.fns.usda.gov/cnpp/usda-food-plans-cost-food-reports-
monthly-reports
.
• Consider how much you spend on food and compare this to your other expenses. Set
spending priorities to keep your food costs in balance with other expenses. Try to stick
to your food budget when you shop.
Track your spending each week. Write down everything to help you budget more accurately.
SHOP SMART ON A BUDGET
SHOP SMART ON A BUDGET SHOP SMART ON A BUDGETTHE AMERICAN HEART ASSOCIATION HEALTHY FOR GOOD
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About SNAP
SNAP stands for Supplemental Nutrition Assistance Program. If you’re eligible for these benets,
you can get a variety of healthy foods.
• Learn more about SNAP: www.fns.usda.gov/snap
If you’re eligible for SNAP, these are foods you can get for your family: breads and cereals; fruits and
vegetables; meats, sh and poultry; dairy products; and edible seeds and plants. Your youngest
family members may receive baby food, including infant formula, cereals,100% juices and baby food
in boxes and jars.
Healthy Eating Recommendations
Think about your family. How you eat at home can have a big impact on the health of your
loved ones. The American Heart Association’s Healthy Eating Recommendations are based
on a 2,000-calorie diet. They’re a good guide for healthy eating providing these tips:
Planning Your Meals
Cooking at home may seem time-consuming. However, you can save time by being organized and
prepared. You can save money, too!
Use a calendar. Write in the meals for the week. If you know you’ll eat out during the week, note that
on the calendar and estimate the cost in your budget.
The Healthy for Good
TM
website has hundreds of healthy options that are simple, quick and budget-friendly.
It also has many videos that demonstrate recipes and cooking skills. (heart.org/recipes)
Keep track of recipes your family likes. Note on the recipes if you had leftovers, and keep those meals
in mind for your busiest weeks.
Here are some guidelines to use in selecting recipes and making purchases. They’ll help you make
healthier choices while staying on budget.
• Check the serving sizes on recipes and the Nutrition Facts labels on boxed or canned foods.
Use the suggested serving size when portioning meals. This will help family members get the
right amount of calories. It will also make meals go further. Some recipes may make enough
servings for leftovers!
• Using frozen sh and meats can make meal planning quick and easy. Canned tuna is a great
source of protein; often you can save money by buying several cans. Be sure to trim all visible
fat from meat and remove skin from chicken before cooking.
• Try a meatless meal each week. Whole grains and beans are great sources of protein. They’re
often more affordable and may require less work to prepare than meats or seafood. Or feature
lentils, tofu or chickpeas as the main ingredient in your next meal.
LIMIT
SUGARY DRINKS, SWEETS, FATTY MEATS, AND
SALTY OR HIGHLY PROCESSED FOODS
ENJOY
A VARIETY OF NUTRITIOUS FOOD FROM ALL OF THE
FOOD GROUPS, ESPECIALLY FRUITS & VEGGIES
Foods should give you energy — not weigh you down:
With a few simple changes, you can make eating healthy your easiest habit.
* Servings are based on AHA’s Healthy US-Style Eating Pattern for 2,000 calories/day.
Your calorie needs may be different. servings equivalent may depend on form of food. More info on serving sizes is a heart.org/servings.
AVOID
PARTIALLY HYDROGENATED OILS, TROPICAL OILS,
AND EXCESSIVE CALORIES
REPLACE
HIGHLY PROCESSED FOODS WITH HOMEMADE OR
LESS-PROCESSED OPTIONS
KEEP
HEALTHY HABITS EVEN WHEN
YOU EAT AWAY FROM HOME
VEGETABLES
CANNED, DRIED, FRESH & FROZEN
5 SERVINGS OR 2.5 CUPS
FRUITS
CANNED, DRIED, FRESH & FROZEN
4 SERVINGS OR 2 CUPS
PROTEINS
EGGS, NON-FRIED FISH, LEAN MEAT, LEGUMES,
NUTS SKINLESS POULTRY & SEEDS
1-2 SERVINGS OR 5.5 OUNCES
WHOLE GRAINS
BARLEY, BROWN RICE, MILLET, OATMEAL, POPCORN
AND WHOLE WHEAT BREAD, CRACKERS & PASTA
3-6 SERVINGS OR 3-6 OUNCES
DAIRY
LOW FAT (1%) AND FAT FREE
3 SERVINGS OR 3 CUPS
OILS
POLYUNSATURATED AND MONOUNSATURATED
CANOLA, OLIVE, PEANUT, SAFFLOWER & SESAME OIL
3 TBSP
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• To make meals more fun, create theme nights.
o Salad Night: Make your entrée a healthy bowl of greens. Toss in pieces of cooked skinless
chicken breast and nuts or seeds (with little or no salt) for protein. Use a wide variety of
fresh veggies and dark green lettuce. Skip iceberg lettuce; it’s lower in nutrients.
o Soup’s On: Prepare your favorite vegetable soup recipe. Or, you can sauté a wide range of
veggies and greens (like kale and spinach), pour in low-sodium broth and add fresh herbs
and some spice for seasoning. For a family, play the “alphabet soup” game and try to use
a veggie for as many different letters as possible.
o Taco Night: Pile on the veggies and use whole-wheat or corn tortillas. Mix a little fat-free
or low-fat plain Greek yogurt and lemon juice to make a healthier version of sour cream.
o Homemade Pizza: Make a grilled pizza by loading veggies onto a thin, whole-wheat crust.
Or make or buy a cauliower crust! https://www.heart.org/en/healthy-living/healthy-
eating/cooking-skills/cooking/vegetables/cauliower-pizza-crust
o Super Spuds: Pour vegetarian chili over baked potatoes for an easy meal.
• Plan to cook once and eat twice. Save yourself money and time and use all the food you
buy. You can make a variety of meals by using the same ingredients in different ways.
• Add canned, dried, fresh and frozen fruits and vegetables to your cart. All produce
counts! When buying canned, dried or frozen vegetables and fruit, be sure to compare
food labels and choose the products with the lowest amount of sodium and added sugars
when possible. If you buy fresh produce, seasonality is key. Seasonal produce is usually
more affordable. However, carrots, potatoes and greens are versatile, readily available
vegetables. Bananas, grapes and oranges are generally affordable fruits that are
available all year.
o Shop your local farmers’ market for fresh, seasonal foods and good prices. Looking at the
produce will often give you ideas about what to cook.
o Make casseroles, soups and other seasonal produce recipes when the ingredients are at
their best, then freeze them. You’ll preserve those fresh avors and be able to get dinner
on the table quickly on a busy night!
• Package your own healthy snacks. Put cut-up veggies and fruits in portion-sized bags for
easy, healthy snacking on the go.
• Make meals a family affair! Your kids will be more excited about eating healthy when
they’ve been involved. Teach kitchen basics by giving family members age-appropriate
tasks like helping to make lists, cutting coupons, reading labels or unloading groceries. If
you’re a parent who works late, older children and teens can also help get meals started if
you leave basic instructions for them.
• Clip coupons. Keep circulars and check the front of your local grocery store for coupon
displays. Cut out the coupons, and put them in an envelope to keep with you. Keep in mind
many grocery stores also have online coupons available on their website or their apps.
Make a List
Based on your recipes for the week, write down or type in your phone the ingredients you need to buy.
Going to the grocery store without a list isn’t smart. You’re likely to spend more money on impulse buys
and waste time wandering around the store. It’s easier to forget key items, too.
These tips will help with your list-making:
• Use the Shopping List Template included in the back of this guide.
• Each weekend schedule quiet time to plan meals. Keep your recipes, grocery lists
and coupons in the same place to make planning easier.
• Be specic. Note quantity: 4 tomatoes, 2 onions, 1 lb. of lean ground beef. Also note
on your grocery list which coupons you have.
• Add healthy snacks to your list. Your family will grab fruits and veggies over other
items if they’re readily available.
• Inventory your pantry and fridge each week. Before you head to the store, make sure
your list has everything you need.
For hassle-free healthy meal prep, be prepared with a stocked pantry.
Having some basic ingredients in your cabinets, refrigerator and freezer saves you time and
worry on busy weeknights and even on weekends when you don’t have time to grocery shop.
Heart-Healthy Essentials
for Meal Prep
“Dinner builder” items: canned or dried
beans, such as kidney, pinto, black, butter
and navy; canned or pouched tuna, salmon
and chicken; spaghetti sauce
Canned vegetables: for easy side dishes and
adding to soups and sauces
Whole grains: brown rice, oats, couscous,
bulgur and quinoa; whole-grain pastas,
breads and tortillas (store extra bread and
tortillas in the freezer); whole-grain our or
cornmeal for baking
Cooking oils: nontropical vegetable oils,
such as olive, canola and corn
Nuts, seeds and nut butters: for stir-fries and
garnishes (and satisfying snacks)
Broths: fat-free, low-sodium chicken,
vegetable and beef — for making soups
Dried herbs and spices: keep a variety on
hand and buy or create salt-free seasoning
blends
Proteins: Unbreaded sh llets, skinless chicken
breasts, extra-lean or lean meats; tofu
Dairy products: low-fat and fat-free milk,
yogurt and cheese
Soft margarine: made with nonhydrogenated
vegetable oil and containing no trans fat
Frozen vegetables and fruits: choose a wide
variety (lots of colors) without salty sauces and
sugary syrups
Refrigerator & Freezer
Choose products with the lowest amounts of
sodium, added sugars and saturated fat, and
no trans fat
Look for the Heart-Check mark to
easily identify foods that can be part
of your heart-healthy eating plan
Compare Nutrition Labels
For more tips, visit heart.org/healthyforgood.
© Copyright 2019 American Heart Association, Inc., a 501(c)
(3) not-for-prot. All rights reserved. Healthy for Good is a
trademark of the AHA. Unauthorized use prohibited.
Cabinets & Pantry
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When You Shop
When you’re shopping, stay focused. You’ve worked hard to stay on budget and choose healthy
foods — don’t let your work go to waste!
Here are some things to keep in mind:
• Know the different types of grocery stores, and the prices they charge. A basic grocery store
sells a wide selection of foods and basic household items. A supermarket is larger and stocks
food along with clothing, electronics and other household accessories. Many convenience
stores are smaller stores (often connected to gas stations) that primarily offer pre-packaged
snacks. Specialty grocery stores and delis sell unique types of food but usually have less
variety. Grocery stores and supermarkets tend to have the most affordable food prices. Visit
a grocery store close to your home to make shopping as easy as possible.
- Here’s some guidance for shopping at convenience stores. First, walk around the store to
check out all your options. Don’t allow yourself to make impulse buys. Be sure to read
Nutrition Facts labels. Even though yogurt might seem healthy, it might also be packed
with sugar. If you’re thirsty, choose water. Avoid the sugary drinks and soda dispensers.
• Get to know your grocery store aisles and shelves. Look for aisle markers to help you locate
an item. Ask the staff to direct you to save time.
• Compare prices as you shop. Store-brand products may be more affordable.
• Sign up for reward cards and online coupons when stores have them. You may get special
savings alerts and discounts.
• Download coupon apps. Information on how you can save will be sent directly to your
mobile phone.
• Use coupons for food items you plan to buy. And compare prices! Having a coupon for an
item doesn’t always mean that it’s the best deal.
• Look for whole-grain breads and cereals with less sodium and added sugars. Store-brand
cereals are generally much more affordable.
• Choose low-fat or fat-free dairy products. Buy the largest container that your family can
nish before the expiration date.
• Buy in bulk when you can. It almost always saves money. Buy frozen or shelf stable products
to get the most “bang for your buck.” (Make sure you have enough room for bulk buys in
your pantry or freezer before buying!) You can freeze individual portions for future recipe use.
• Buy only a week’s worth of fresh produce. And remember, canned, dried, or frozen can be
cheaper and just as healthy. (Look for products with less sodium and added sugars.)
• Save your receipts. When you get home, compare what you spent to what you budgeted.
Adjust your meal planning and budgeting, if needed.
Know Your Labels and Dates
Learning how to read and understand food packaging is key to knowing what’s in your food and how to
best store and prepare it. The tips below tell how to quickly get the information you need when buying
and cooking healthy meals for your family!
The Nutrition Facts label contains useful information. Use it at the store when comparing products and
at home when portioning meals. Here’s what you need to know.
It’s also smart to look at dates on packages. Depending on which food you’re buying, the package date could
be a recommendation on when it should be sold or when it should be eaten.
• “Sell by” dates tell the store how long to keep the items on the shelves. Buy foods before the “sell by” dates.
• A “Best if Used By (or Before)” date is recommended by the manufacturer for best avor or quality.
It’s not a purchase or safety date. It just tells when the product should be at peak quality.
If food is handled and stored properly, it will last longer. Don’t eat spoiled food. Remember: If in doubt,
throw it out.
• It’s best to keep produce cool. Most fruits and vegetables will last longest if refrigerated. Onions, potatoes,
hard squash, garlic, tomatoes and bananas can be stored on the countertop or in the pantry.
• Eggs, meats, poultry, sh and most dairy products go bad quickly. Use these as quickly after buying them
as you can, and be sure the foods are refrigerated or frozen according to the dates.
• Bread is best stored on the countertop or frozen (keeps 2-3 months if frozen). Freshly baked bread will go
stale faster than store-bought bread.
Organize your pantry items with dates in mind. Move items with dates that are about to pass toward the front
of the shelf. This will remind you to use these items sooner.
We hope the tips and tools provided in this guide will help you and your family enjoy healthier food and save
money, too. For more resources about healthier eating, cooking, shopping and recipes, visit heart.org/recipes.
Start here. Note the size of a single serving and how many servings
are in the package.
Check total calories. Do the math to know how many calories you’re
really getting if you eat the whole package.
Limit certain nutrients. Compare labels when possible and choose
options with lower amounts of added sugars, sodium and saturated
fat and no trans fat.
Get enough of benecial nutrients. Eat foods with nutrients your body
needs, like calcium, dietary ber, iron, potassium and Vitamin D.
Quick guide to % DV. The % DV section tells you the percent of each
nutrient in a single serving, in terms of the daily recommended
amount. As a guide, if you want to consume less of a nutrient (such
as saturated fat or sodium), choose foods with a lower % DV — 5
percent or less is low. If you want to consume more of a nutrient (such
as ber), seek foods with a higher % DV — 20 percent or more is high.
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This sample grocery list can help you make healthier choices when you shop. Add the quantity you need
next to each item, and check if you have a coupon. Planning ahead will help you save time and money!
Remember to compare labels and choose products with the lowest amount of sodium, added sugars, saturated
fat and trans fat that you can nd in your store.
Fresh Vegetables Quantity Coupon
Asparagus ____
Broccoli ____
Carrots ____
Cauliower ____
Celery ____
Corn ____
Cucumbers ____
Lettuce/Greens ____
Onions ____
Peppers ____
Potatoes ____
Spinach ____
Squash ____
Sweet potatoes ____
Tomatoes ____
Zucchini ____
____________________ ____
____________________ ____
Fresh Fruits Quantity Coupon
Apples ____
Avocados ____
Bananas ____
Berries ____
Cherries ____
Grapefruit ____
Grapes ____
Kiwifruits ____
Lemons/Limes ____
Melon ____
Oranges ____
Peaches ____
Pears ____
Plums ____
____________________ ____
____________________ ____
Canned/Dry Beans Quantity Coupon
Black beans ____
Chickpeas ____
Kidney beans ____
Lima beans ____
Pinto beans ____
White beans ____
____________________ ____
____________________ ____
Frozen Vegetables Quantity Coupon
Broccoli ____
Cauliower ____
Corn ____
Green beans ____
Mixed vegetables ____
Spinach ____
____________________ ____
____________________ ____
Frozen Fruits Quantity Coupon
Berries ____
Cherries ____
Mixed fruit ____
Peaches ____
____________________ ____
____________________ ____
Canned Vegetables Quantity Coupon
Corn ____
Green beans ____
Mixed vegetables ____
Peas ____
Tomatoes ____
Tomato paste/sauce ____
Yams ____
____________________ ____
____________________ ____
Canned/Jarred/
Dried Fruits Quantity Coupon
Apple sauce ____
Apricots ____
Dates ____
Mixed fruit ____
Oranges ____
Peaches ____
Pineapple ____
Prunes ____
Raisins ____
____________________ ____
____________________ ____
Whole Grains Quantity Coupon
Bread ____
Brown rice ____
Cereal ____
Couscous ____
Oatmeal ____
Pasta ____
Quinoa ____
Tortillas ____
____________________ ____
____________________ ____
Fresh/Frozen
Meat & Seafood Quantity Coupon
Chicken breasts ____
Lean ground beef/turkey ____
Salmon ____
White sh llets ____
____________________ ____
____________________ ____
Canned/Pouched
Meat & Seafood Quantity Coupon
Chicken ____
Salmon ____
Tuna ____
____________________ ____
____________________ ____
Pantry Staples Quantity Coupon
Nut butters (peanut, almond) ____
Nuts (almonds, walnuts) ____
Salsa ____
Soups and broths ____
Spaghetti sauce ____
____________________ ____
____________________ ____
Cooking/Baking
Essentials Quantity Coupon
Olive Oil ____
Flour (whole wheat) ____
Non-stick cooking spray ____
Canola or corn oil ____
Vinegars ____
____________________ ____
____________________ ____
Herbs/Spices
& Seasonings
*
Quantity Coupon
Basil ____
Cilantro ____
Garlic ____
Mint ____
Parsley ____
Pepper (black, cayenne, red) ____
Salt-free seasoning blends ____
____________________ ____
____________________ ____
Dairy
(Low-fat/Fat-free) Quantity Coupon
Cheese ____
Eggs/egg whites ____
Milk ____
Yogurt ____
____________________ ____
____________________ ____
Cleaning Supplies
& Miscellaneous Quantity Coupon
____________________ ____
____________________ ____
____________________ ____
____________________ ____
____________________ ____
Look for the Heart-Check mark to quickly and easily identify foods
that can be part of an overall healthy eating pattern.
*To keep fresh herbs and spices longer, learn some storage tips here:
https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/preparing/tis-the-seasonings
