(WFSB) – Groceries are a necessity in everyone’s budget, and the prices seem to keep going up.

The US Department of Agriculture is predicting by the end of 2023 prices on groceries will have risen almost 6 percent since the start of the year.

When Lydia Gasper is browsing the aisles at Highland Park Market in Manchester, she always has her eyes on the price tags.

“Definitely always thinking about trying to spend as little as possible just so that we have more for other things that we want in our life,” said Gasper.

It’s a growing mindset as families spend more at the grocery store.

The food industry association says the average family of four is spending about $155 a week on groceries.

That’s up from $148 at this time last year, but that number has come down from February 2023 when it was $164.

The hope is that the downward trend will continue.

“Who knows what’s going to happen with the economy, but that’s our hope and our expectation,” said Leslie Sarasin, Food Industry Association President & CEO.

We can’t predict what will happen to prices, but you can take control of what you’re buying.

Catalina Quesada is a registered dietitian and a community educator with UCONN Health.

“It really just goes back to basics,” said Quesada.

She says on top of the obvious which is planning ahead and sticking to your list, there are other ways to keep your grocery budget down.

Meat is often the most expensive part of your shopping list, so consider protein alternatives like canned tuna, lentils or beans.

“Let’s say that you’re making a taco filling, and instead of buying more meat to make more volume, you can always stretch it by adding in one or two cans of beans. So you still have the beef flavor, but you are also adding more of that plant-based protein which is very filling, more healthy, and more budget-friendly,” said Quesada.

Quesada also said don’t be afraid to venture into the freezer or canned aisles, as long as you’re careful to read the ingredient labels.

“Whenever you’re looking at canned or frozen, you want to make sure that you’re picking something that doesn’t have any added sugar or added salt for example, or even sauces,” said Quesada.

Here’s one example of how the freezer and canned aisles can save you money:

• A bunch of fresh carrots at Highland Park Market is $3.99
• A frozen one pound bag of carrots is $2.19
• A 14.5 oz can of sliced carrots is only $1.19

These tips all apply to shopping for holiday meals too.

“Think outside the box. Sometimes we can make new traditions by using other ingredients which may be a little bit more budget friendly around that time, and try to incorporate them into their holiday meals,” said Quesada.

Quesada says meal planning also doesn’t have to be as complicated as people think.

“A lot people don’t do meal planning because it’s stressful, and they think that they have to create a whole week or a whole month worth of meals, but it doesn’t have to be that complicated. It can be very simple. Just look at the different food groups and have some of those pre-made for the week, and then you can put them together in different ways,” said Quesada.

Quesada says the biggest mistake people make is thinking a social media trend is the answer. The social media trends can often be expensive.

“It really just goes back to basics. We don’t have a superfood. All of the foods are superfoods. We just have to eat the rainbow,” said Quesada. “We just have to mix different kinds of foods within each of the food groups. If we’re doing that constantly and throughout the day, then we’re getting all those super nutrients. One food is not going to be the answer to all of our problems,”

Quesada says you can find healthy, budget friendly recipes at snap4ct.org

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