Introduction

The holiday season is full of family meals, celebrations, and special treats, but is can also be a time when food costs rise, and healthy habits slip away. With a little creativity and planning, it’s possible to enjoy satisfying and nutritious meals without overspending. 

This fact sheet explores shopping strategies, which are the most nutrient-dense foods for the lowest cost, and include tips for finding the best food buys at the holidays.

Holiday Budget: Friendly Shopping Strategies

• Plan before you shop
  • Review grocery store flyers or apps for weekly. Many major grocery stores offer special deals, and discounts for holiday meals under $40.
• Stick to your list
  • Avoid impulse buys, especially from the grocery store end caps. A written or digital list keeps you on track.
• Use unit pricing
  • Compare the cost per ounce, or per pound. A bigger quantity is not always cheaper.
• Buy store brands.
  • Store-brand canned items like vegetables, beans, yogurt, and frozen vegetables often have the same nutrition as name brands at a lower cost.
• Cook once, eat twice
  • Repurpose leftovers; roasted chicken or roasted turkey can become soup or stir fry.
• Limit convenience foods
  • Pre-cut produce and ready-to-eat meals save time, but cost more. Chop and prep vegetables to save. For example, carrot coins are often four times the price per pound of a five-pound bag of whole carrots.
• Reduce food waste
  • Freeze extras, use ‘wilted’ veggies in soups or casseroles, and store foods properly to extend their shelf life.
• Shop after a meal
  • Shopping when hungry can lead to unplanned and pricey purchases.

Smart Eating Strategies for the Season

• Host pot-luck style gatherings: share the cost and joy of cooking together; 
• Focus on whole foods. Instead of processed holiday snacks, choose simple, flavorful recipes using basic ingredients;
• Make smart swaps. Use low-sodium broths and fresh or dried herbs for seasoning;
• Balance celebration and nutrition. Do your best to eat nutrient-rich foods every day and enjoy special occasion foods mindfully;
• Stay hydrated. Often hunger is mistaken hunger for thirst. Do your best to stay hydrated to avoid overeating or eating when you are not necessarily hungry.

Budgeting Tips

• Feature seasonal vegetables
  • Affordable seasonal vegetables like carrots, cabbage, and winter squash are high in vitamins and fiber. Visit local farms to see if they have end-of-season specials.
  • Budget tip: Roast vegetables altogether on one sheet pan with oil and herbs for a colorful, simple side dish.
• Stretch the bird
  • Whole turkey and chicken are both lean protein powerhouses and holiday staples. Use leftovers in soups, sandwiches, and casseroles.
  • Budget Tip: Save the bones to make a nutrient-rich homemade broth
• Make sweet potatoes or winter squash the star
  • Sweet potatoes and winter squash are packed with vitamin A, fiber, and potassium, and they’re inexpensive when bought fresh or in bulk.
  • Budget Tip: A simple roasted and mashed sweet potatoes or winter squash dish with nut topping can delight your guests while coming in at less than a dollar per pound.
• Go for fruit-based desserts
  • Seasonal fruits like apples, pears, and cranberries are rich in antioxidants, and provide natural sweetness.
  • Budget Tip: Try baked apples with oats and cinnamon for a lower-cost, nutrient-rich dessert that feels just as festive.

Conclusion

Eating well on a budget is about making the most of what you have, and choosing foods that nourish your body, fit your budget, and bring people together. This holiday season, remember that small, mindful choices add up to big savings, and better health. 

Resources

Carlson A, Frazão E. Food costs, diet quality and energy balance in the United States. Physiol Behav. 2014 Jul;134:20-31. doi: 10.1016/j.physbeh.2014.03.001. Epub 2014 Mar 11. PMID: 24631301.

Snetselaar LG, de Jesus JM, DeSilva DM, Stoody EE. Dietary Guidelines for Americans, 2020-2025: Understanding the Scientific Process, Guidelines, and Key Recommendations. Nutr Today. 2021 Nov-Dec;56(6):287-295. doi: 10.1097/NT.0000000000000512. Epub 2021 Nov 12. PMID: 34987271; PMCID: PMC8713704.

(2017). 5 Healthy Eating Tips for the Holidays From CDC. Home Healthcare Now, 35 (10), 566-566. doi: 10.1097/NHH.0000000000000624.