Smart, savvy & nourished: New fact sheet to help holiday shoppers eat well on a budget

With the holiday season fast approaching, UConn Extension released a new fact sheet, “Smart, Savvy & Nourished: Eating Well on a Budget During Holiday Seasons.”

This resource offers practical, research-based tips to help families and individuals enjoy nutritious, festive meals without overspending. Developed by Extension community nutrition professional Heather Peracchio and reviewed by Sharon Gray, Michael Puglisi and Umekia Taylor, all UConn Extension community nutrition professionals, the fact sheet equips readers with actionable strategies to balance budget, nutrition and celebration.

Key takeaways include:

• Budget-friendly shopping strategies – Plan ahead by reviewing grocery store flyers and apps, stick to a shopping list, use unit pricing (cost per ounce or pound) to compare items, opt for store-brand canned goods and frozen produce and minimize waste by cooking once and eating twice.

• Smart eating during celebrations – Consider hosting potluck-style gatherings to share cost and effort; emphasize whole foods and simple ingredient recipes; make smart swaps like low-sodium broths and herbs; stay hydrated to avoid confusing thirst with hunger.

• Stretch your food budget with nutrient-dense picks – Use seasonal vegetables like carrots, cabbage and winter squash, which are high in vitamins and fiber and often cost-effective. Whole poultry (turkey or chicken) provides lean protein and leftovers for soups or casseroles. Fruit-based desserts, such as baked apples with oats and cinnamon, offer naturally sweet, antioxidant-rich alternatives.

• Reduce waste and maximize value – Freeze leftovers, repurpose “wilted” vegetables for soups, store foods properly to prolong shelf life and avoid higher-cost convenience items such as pre-cut produce.

“Eating well during the holidays doesn’t have to mean sacrificing either your budget or your health,” said Peracchio. “With simple planning, smart shopping and creative cooking, people can enjoy memorable meals that nourish both body and wallet.”

The fact sheet is available for free download at extension.uconn.edu/publication/eating-well-holiday-budget.