6 Grocery Items Worth Splurging On

3. Seafood

Generally, the health benefits of fish make certain types of seafood worth the higher price. “Consuming two servings of fish per week has been shown to help lower the risk of heart disease,” says Amy Woodman, owner and dietitian at Farmington Valley Nutrition and Wellness in Simsbury, Connecticut. 

Salmon, in particular, is rich in omega-3 fatty acids that can help prevent heart disease and stroke and may lower the risk of dementia. If you can afford it, Lupoli recommends buying wild-caught rather than farm-raised. “They are leaner and have more nutrients,” she says. “They’re just healthier fish. Because they are healthier, they are healthier for our bodies.”

Wild salmon also has fewer calories, one-third the saturated fat of farmed salmon and fewer contaminants.

Pro tip: Buying frozen fish rather than fresh can save you money, Sauceda says. Canned fish is also a more affordable option.

4. Nuts and seeds

Nuts can be expensive, but they are nutrient-dense and a good source of heart-healthy unsaturated fats, fiber, protein, vitamin E, magnesium and zinc, Woodman says. “Some studies have shown that regular nut consumption is associated with a decreased risk of dementia and disability in older adults,” she adds.

You’ll get the most nutritional bang for your buck with almonds, hazelnuts, macadamia nuts, pecans and walnuts, according to the Mayo Clinic. Cashews and pistachios are also good options, Lupoli says. Choose raw and dry-roasted nuts instead of those cooked in oil.

Seeds, such as chia seeds, flax seeds and sunflower seeds, are a good source of protein, fiber and omega-3 fatty acids, according to Harvard Medical School.

Pro tip: When it comes to nuts and seeds, a little goes a long way, which can help keep costs — and calories — down. Eating a small handful of nuts a few times a week will provide health benefits, Lupoli says. And just a tablespoon of seeds per day offers a wealth of nutrients.

5. Protein supplements

Protein is essential for maintaining muscle mass as you age. A high-protein diet also can help prevent spikes in blood sugar, Lupoli says. However, more than 1 in 3 adults ages 51 and older aren’t getting enough protein in their diets, according to research published in The Journal of Nutrition, Health and Aging.

If you’re adding protein to your diet through protein powders, Lupoli recommends spending more for high-quality options. Look for protein supplements that don’t have added sugars or sweeteners, artificial flavors and colors, or lots of additives. Generally, the fewer the ingredients, the better. Johns Hopkins Medicine has a list of suggested protein supplements with ample protein and low sugar.

Be aware that some protein powders have tested positive for heavy metals. To avoid contaminants, the Mayo Clinic recommends purchasing protein powders that carry a seal of approval from independent organizations such as Informed Sport, Banned Substances Control Group or NSF Certified for Sport.

Pro tip: Although pre-made protein shakes are more convenient, you’ll save money by buying protein powders and incorporating them into your foods or drinks. A serving of protein powder typically costs $1 to $2, compared to $2 to $4 per serving for protein shakes, according to the Mayo Clinic.

6. Occasional treats

Treating yourself to a pricey baked good or artisanal ice cream every day isn’t good for your budget or your waistline. But if you’re celebrating a special occasion, Bruno says, it’s OK to spend more to buy something you’ll truly enjoy, whether it’s a sweet treat, a fancy cheese or a special bottle of wine.

“Food should bring you some joy,” she says. “You don’t want to deprive yourself of that.”

Pro tip: Keep the size of the treat in mind. A couple celebrating their anniversary on their own doesn’t need a cake large enough to feed a dozen people. “Focusing on smaller package sizes will lead to huge savings without sacrificing that celebratory aspect of the treat,” Bruno says.

2 grocery items to avoid

Pre-cut fruit and vegetables

Buying diced onions or melons that are already cubed might save you time when preparing meals or snacks, but Lupoli says spending extra for pre-cut fruits or vegetables is a waste of money. The same applies to packages of pre-made salads that include toppings and salad dressing — buying the ingredients and making the salad yourself is usually a more cost-effective option.

Grass-fed butter

Producers tout that butter from cows that feed primarily on grass is more healthful than regular butter, but considering the price — often double that of regular butter— Woodman says it’s not worth it. 

“There are slight nutritional differences between regular and grass-fed butter, but they both still contain the same amount of saturated fat per serving,” she says. “Consuming high amounts of saturated fat will increase the risk of heart disease,” she cautions.