Doctors say inflation and rising grocery costs are negatively impacting nutrition

EAST BRUNSWICK, N.J. -- From the gas station to the grocery store, we're all feeling the squeeze of inflation. 

According to the Bureau of Labor Statistics, the price of eggs has gone up nearly 40%, butter is up 24%, milk up 17% and cereal 16%.

Inflation and nutrition go hand in hand. Because of the rising costs, people are buying less expensive food, and less expensive often means less nutritional value.

Now, doctors across the Tri-State Area are seeing the effects.

CBS2's Jenna DeAngelis went food shopping with cardiovascular disease expert Dr. Nidhi Kumar, who showed her how to stay healthy without breaking the bank.

Watch Dr. Nidhi Kumar's interview on CBS News New York

How you fill your cart at the grocery store and feed your family can impact the results you see at the doctor's office.

"We are seeing changes in the numbers -- increased blood pressure, increased cholesterol, increased blood sugar -- and the reason why is sometimes the most economical choices are not the healthiest choices," Kumar said.

Kumar walked DeAngelis through Stop and Shop, sharing how to shop smart for your wallet and health.

"Here we have a bag of lentils, seven bucks. This bag of lentils is four pounds, so this is multiple meals," Kumar said. "One-and-a-half cup of lentils is equivalent in protein to a chicken breast, so it makes a great substitution for as few meals during the week."

Because of high food costs, she says a lot of people are leaning on foods like bread and pasta.

"The problem is is that high carbohydrate meals can really spike your blood sugar and your weight," she said.

She suggests limiting carbs and leaning on healthier alternatives such as cauliflower, which is packed with vitamin C and folate, priced at Stop and Shop at $2.99.

"I love to actually convert cauliflower into rice, so just shredding it and sautéing it with really whatever you want. It's just as if you were cooking rice or pasta," Kumar said.

She recommends avoiding foods high in sodium like processed meats and canned vegetables.

"That load of sodium can bump your blood pressure up to 40 points," she said.

She says a great alternative to canned goods is heading to the frozen foods aisle and grabbing frozen vegetables instead.

"Three dollars for ... two pounds of broccoli, so this is multiple servings of broccoli. We're buying in bulk, a faction of the cost and not compromising anything as it relates to nutrition," Kumar said.

Experts are seeing the impact of food insecurity on mental health, which is another reason to prioritize healthy but affordable options.

She says a recent study by CouponBirds of over 3,000 participants found 42% of people say they're cutting down portion size or skipping meals, but focusing on legumes such as lentils is a way to save money and eat healthy.