Special food allergy friendly food items can be double or even triple the cost of their regular counterparts. For low income families, college students, single parents, or anyone trying to save money, this can make grocery shopping with food allergies quite a struggle. While the task may seem daunting, purchasing food allergy friendly food on a budget is possible with tips, tricks, and a bit of research.
- Plan ahead of time – Plan out your meals for the week to avoid buying unnecessary items at the grocery store. Try to group meals with similar ingredients together during the week in order to maximize the use of your ingredients and prevent unused items.
- Shop in bulk – Buy nonperishable household staples in bulk to lower costs.
- Read labels – There’s nothing worse than splurging on a specialty dairy free ice cream only to find that other allergens such as soy or cashews are buried in the ingredients list. Always read food labels in their entirety before making a purchase!
- Cook at home – Cooking at home is not only safer with food allergies since it is easier to avoid cross contamination and accidental allergen additions if you make a meal yourself, but it is also cheaper. On average, most restaurants charge 300% more for a meal in comparison to making the same meal at home. Eating home cooked food has also been linked to an overall healthier diet for an added bonus.
- Make use of leftovers – Freeze uneaten food for a later date, or remix last night’s dinner into today’s lunch.
- Avoid specialty items if possible – While the top 8 allergen free chocolate chip muffins would be perfect for your nut and wheat allergic child, plain old potato chips are nut and dairy free while likely being much cheaper. Snacks that are marketed as top 8 allergen free are typically much more expensive than snacks that are naturally or “accidentally” allergen free, such as applesauce, fruit, certain chips, etc.
- Research stores near you – Different stores have different prices for similar items. Google price comparisons for allergy friendly foods at stores near you to find out the grocery stores with the best deals for the food you need.
- Look for coupons – Always shop with coupons! Make use of “2 for 1” or “buy one get one half off” deals if necessary, but do not be tricked into buying extra items for a slightly reduced cost if you only needed one. If you frequent a particular store often, look into membership options that may offer cash back or special deals.
- Keep it simple – When in doubt, focus on preparing simple meals with low cost ordinary ingredients. Chicken, broccoli, and rice can turn into a tasty, cheap, allergy friendly meal with a handful of spices. Cooking does not need to be complicated, and often the simplest route is the cheapest.
- Ask for help – If you qualify for assistance from food pantries, call your local organization and inquire about their allergy friendly options. While few food pantries offer a wide selection of allergy friendly choices, there will likely be a few options available. Food pantries partnered with Food Allergy Allies are regularly stocked with allergy friendly items for low income families struggling with food allergies.
Article sources:
https://www.snap4ct.org/snap4ct-blog/food-allergies-on-a-budget
Food Allergy Allies 