healthy-eating-on-a-budget

When you are picking out foods at the grocery store what is the FIRST thing you look at? I know for me it is almost always the PRICE. The cost of food has a big influence on what we eat, and the cheapest food is not always the healthiest food.

If you are new to Canada, the foods you are used to may be even more expensive, and the prices of fruits and vegetables that you are not familiar with may discourage you from trying them. However, if you shop SMART, then it is possible to save money while still eating healthy. Next time you are at the grocery store, try following these 10 tips to help lower your bill

  1. Buy fruits and vegetables that are in season
  • Fruits and vegetables cost less when they are in season. Check out our blog post on seasonal foods for more info. If the fruits and vegetables you want are not in season, try buying frozen or canned.
  1. Look for sales and coupons
  • Many groceries have flyers available online, in the mail, or at their store. Look at these flyers to see try and find healthy foods for less money.
  1. Don’t waste food
  • Many people throw away food because they buy more than they need and it goes bad. Try to avoid this by freezing perishable foods when you have too much, and by planning out your meals for the week. For more information check out Eat Right Ontario’s tips for storing fruits and vegetables.
  1. Try different grocery stores
  • Prices between grocery stores can vary quite a bit. If you are able, visit some different grocery stores and compare the prices to try and lower your bill.
  1. Compare brands
  • Sometimes “No Name” or store brands cost less than the brands you may be familiar with.
  1. Avoid packaged and prepared foods
  • Although these foods may save you time, they generally cost more money and also tend to contain more fat and salt.
  1. Buy in bulk
  • Larger quantities of foods tend to cost less per portion. If you are able to buy in bulk without throwing any food away you will save some money.
  1. Look for “reduced” items
  • Many grocery stores reduce the price of items that are close to their expiry date. If you are able to use these items right away, or freeze them, then it is a good way to save money.
  1. Look for items on the high and low shelves
  • Grocery stores tend to put the most expensive items on the middle shelves. Look high and low for less expensive options.
  1. Don’t go shopping on an empty stomach!
  • When people shop on an empty stomach they tend to buy more food. Try and avoid this if you can.

Try some or all of these tips to help you save money at the grocery store while eating healthy! Try this recipe recommended by Eat Right Ontario for eating healthy on a budget.

Baked Breaded Fish Fillets (Serves 4)

Ingredients

½ cup (125 mL) bread crumbs

½ tsp (2 mL) oregano or Italian seasoning

¼ tsp (1 mL) black pepper

2 tbsp (30 mL) vegetable oil

¾ lbs (375 g) white fish fillets (tilapia, sole, haddock, or pollock)

Directions

  1. Preheat oven to 375° F. Lightly oil a baking sheet
  2. In a bowl, combine breadcrumbs, oregano (or Italian seasoning), and pepper.
  3. Brush both sides of each fillet with oil, then coat in a breadcrumb mixture.
  4. Bake for 10 minutes, then turn fillets over and continue to bake for 5 to 10 minutes, or until the fish flakes with a fork

Let us know about any other strategies you use to help lower your grocery bill while eating healthy in the comments section below. Stay tuned for the next blog post where we will discuss strategies for saving time while eating healthy.

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