5 tips to shop smart without breaking the bank

Published on 26/04/2025 12:00

FOOD

(NC) With the rising cost of fresh produce and protein, grocery shopping can feel discouraging these days. Eating healthy may seem out of reach, especially if you’re living with arthritis.

But a diet rich in fruits, veggies, whole grains and healthy fats can be key in reducing inflammation and managing your symptoms. Fortunately, with a little planning and some savvy choices, you can load up on anti-inflammatory foods without breaking the bank.

Here are five easy, affordable tips to help you eat well and feel great:

Shop in bulk. Stock up on anti-inflammatory staples like lentils, legumes, quinoa, oats, flaxseeds and nuts. These non-perishable items cost less when bought in larger quantities. Plus, you can freeze some of those nuts to prevent them from becoming stale.
Buy frozen foods. Choosing frozen fruits and veggies is a great way to cut costs while getting all the nutrients your body needs. They’re picked at peak ripeness, frozen quickly to preserve their nutrients and flavours, and are often more affordable than fresh, while having the added benefit of a longer shelf life. Keep in mind that prices can vary depending on where you live.
Cook at home. Preparing meals from scratch allows you to control costs and ingredients, ensuring they’re healthy and affordable. Plan your meals ahead of time, make large batches of anti-inflammatory dishes and freeze leftovers. This will save you time and money, and reduce food waste.
Focus on affordable proteins. Incorporate affordable protein-rich foods such as eggs, lentils, chickpeas and black beans into your meal plan. If fresh fish is outside your budget, canned salmon and tuna are affordable sources of omega-3-rich protein that can help reduce inflammation.
Keep it simple. Simplicity is the key to both budget and health. Choose recipes focusing on just five to 10 ingredients, like turkey burgers, lentil soup or veggie stir-fry. Less fuss, less cost—and still delicious.