That salad bar habit has got to go.
While Whole Foods can be a convenient one-stop shop for all things delicious and nutritious, they don't call it "whole paycheck" for nothin'. But—thank the organic gods—it is possible to shop there on a budget. We talked to eight R.D.s and got their savvy secrets for stocking up at Whole Foods without going broke for Brussels sprouts.
Become a coupon lady
Sign up for a Whole Foods flyer or download the Whole Foods app for daily coupons and local sales, then schedule your shopping trip accordingly. If you're especially thrifty, you can even plan some of your meals around whatever produce and protein happens to be cheap that week. "I love my weekly Whole Foods flyer," says Alex Caspero, R.D."They often have great deals on quality, in-season produce and products from their in-house brand, 360."
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Hit the bulk bins
Those tall plastic cylinders filled with grains, nuts, seeds, and beans are hands-down nutritionists' favorite Whole Foods secret. "I love the bulk bins because they allow me to buy as much or as little as I want," says Jess Cording, R.D."They're also way less expensive than prepackaged versions," adds Karen Ansel, R.D. Plus, because you don't have to commit to a large quantity, you can experiment with grains and other goods you might not otherwise try.
Pro tip: Stock up on dried beans. "They're one of the healthiest, most economical items in the bulk section, with most varieties clocking in at less than $2 per pound," says Caspero. Swap lentils anywhere you'd use ground beef, like tacos, soup, and salads. (Kick-start your new, healthy routine with Women’s Health’s 12-Week Head-to-Toe Transformation!)
Don't fear frozen or canned
Organic produce doesn't usually come cheap, but the freezer section offers the same health benefits for a fraction of the price. "Frozen organic fruits and veggies contain the same amounts of fiber and nutrients as their fresh counterparts because they were frozen at their freshest," says Brigitte Zeitlin, R.D., C.D.N., who recommends stocking up on nutritional superstars like spinach, kale, cubed sweet potatoes, blueberries, and strawberries. Plus, the frozen stuff doesn't spoil, so there's less chance you'll waste what you buy.
Another worthy consideration: canned tuna, salmon, and sardines. "Canned fish is one of the most underrated health foods and has a long shelf life, so you'll always have it on hand for an easy fish fix," says Ansel.
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Wait 'til the weekend
Saturdays and Sundays are Whole Foods' sale days, so shopping then will allow you to score some of your favorite fresh foods at a reduced price. "They receive a new shipment toward the beginning of the week, so they're trying to push some of the produce out of the store," says Isabel Smith, R.D."But most of it still really good."
Ignore the salad bar
Yes, the salad bar can be a healthy on-the-go lunch—but at upwards of $9 (or more!) per pound, it's also quite pricey. "You're paying almost three to four times as much as if you were to purchase the ingredients yourself," says Caspero. "It's got the cost premium of convenience, and in most cases, the ingredients aren't organic," adds Dana James, R.D. If you hit the salad bar on the regular, Caspero and James recommend stocking up on your favorite individual items and making your own bar at home. Prepping all the ingredients at once should take under an hour, and you can stack your goodies in storage containers in the fridge to use again later.
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Skip the juice
"Whole Foods must make a killing on their prepared beverage section," says Caspero. "A juice for $12? Buy four heads of kale instead. You can get the same freshly-pressed juice at half the price at another grocery store or even a boutique juice place."
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Say yes to the store brand
Like most grocery stores, Whole Foods has its own in-house brand, 365 by Whole Foods, which offers all sorts of healthy packaged foods—from nut butter to cereal to tuna to canned tomatoes. "It's considerably less expensive than many name brands, but the quality is identical," says Ansel. Buy an item in bulk when it's on sale to save even more dough.
MORE:The 7 Best Items to Purchase at Costco, According to Nutritionists
Shop local
Locally-grown produce is often less expensive, since it travels a shorter distance to get to you, says Smith, and "it also tends to contain fewer pesticides and, in many cases, can even taste better." Check the signs in the produce aisle and you should be able to find a few seasonal items from nearby farms throughout the year.
Prepare your own meals—most of the time
"You're paying extra for the labor involved in preparing the food," says Lauren Simmons, C.S.C.S., R.D. Instead, buy the ingredients and prepare your meals yourself—think everything from fresh lasagna lunches to precut fruit cups. "It takes some time to chop, assemble, and cook a meal, but your wallet will reap the benefits," she adds.
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That said…
Some premade foods can be a time- and cost-saver. For example, Zeitlin recommends buying a whole, roasted plain chicken and carving off slices to use on salads and in stir-fries: "It's already cooked but stays fresh long enough for you to add lean protein to your meals throughout the week." Caroline Kaufmann, R.D., also suggests picking up fresh, cooked shrimp. "It's a great source of inexpensive protein and so easy to throw on top of a green salad with some quinoa, pre-crumbled feta, and roasted vegetables tossed with olive oil and fresh lemon juice," she says. "The whole thing takes about 20 minutes to make."
And one last piece of financial food advice to keep in mind: The sticker shock can be worth it. "Whole Foods offers organic and sustainably sourced options that are more expensive than the industrialized mass-produced versions, yes, but exponentially superior for your health," says James. Translation: If you can swing it, the cost increment will pay off in the long run.
The article 8 Rules for Shopping at Whole Foods Without Breaking the Bank, According to Nutritionists originally appeared on Women’s Health.
From:
Colleen de Bellefonds
Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes.
