A lot of people, one of these is my mom, go shopping every day or once every two or three days. Others prefer to do the weekly shopping, like myself. The problem in this case is one: try to buy everything you need without spending a fortune, and above all do it so that there is plenty of it for the week. Without therefore forcing us to go and buy this and that from time to time. But how to do a healthy and economical weekly shopping?

Here is everything you need to consider when it comes to nutrition.
You will have the fridge full of everything you need and above all you will save more than going to the supermarket every day or several times a week. You will also save time and gasoline!

HOW TO MAKE A HEALTHY AND ECONOMIC WEEKLY EXPENDITURE

Start with the 3 basics, and then take care of the rest.

The 3 basic things to start with for your weekly shopping are fruits, vegetables and proteins.
Instead, the mistake that many make is starting from carbohydrates or thinking about spending according to the meals of the first one or two days. No. We do the weekly shopping thinking first of all the essentials.

For vegetables and fruit, always choose products that can last 7-8 days in the fridge. To make them last, remove them from cellophane or plastic once at home.
Yes to cucumbers, carrots, zucchini, salad tomatoes, cooked beets, squash, cauliflower or broccoli, eggplant. We can buy leafy vegetables frozen: they are clean, washed and cheap, and retain all the minerals and vitamins because they are processed from the moment of harvest. For fruit, start with oranges, apples, pears, bananas, kiwis, winter melon, or cantaloupe. To follow the others.

Those who need to increase the food in the pantry can buy fruit preserved in juice, juices that are not from concentrate, naturally cooked vegetables (green beans, mushrooms, artichokes) in glass jars.
For proteins: fresh meat and fresh or frozen fish (mussels and clams don’t cost much, then let’s look at the offers), to avoid breaded, ready meals and substitutes. You can save money by taking anchovies in oil or mackerel or sardines in oil, too, as long as the oil is olive. Then eggs (consider whether or not you have to make desserts at home), long-life milk, cheeses and dairy products, legumes. On legumes, tetrapak or glass jars.
For aged cheeses, it is better to remove the plastic and store them in sheets of paper. For dairy products, check the expiration dates and for delicate ones (mascarpone, ricotta) look for the farthest one.

This shopping order will allow you to go straight to the essentials.

Learn to divide the portions.

Fresh meat and fish can be frozen by us, dividing them into portions (for example minced) and then freezing them. It is better to freeze raw and uncooked meat and fish, because part of the nutrients go away during cooking. If we then freeze and thaw, the situation worsens.