Eating Healthy On A Budget

How to keep eating right, even when groceries cost a fortune…

By Karen Kwan

Chances are you’ve checked out at the grocery store recently in shock at the cost for just a handful of items. It’s not surprising that nearly 50 per cent of Canadians are prioritizing the cost of food over nutritional value when grocery shopping, according to a recent survey conducted by Agri-Food Analytics Lab at Dalhousie University. We are all paying more for food across the country – it’s estimated that the average family of four in Canada will pay about $700 more for groceries this year compared to last year. 

With food inflation hitting us all, healthy eating habits are taking a hit. Eating well on a budget can seem tough – deals at fast-food joints and processed foods can often seem easier on the wallet than picking up a basket full of fresh produce. But you can maintain a balanced diet without breaking the bank by adopting these new habits in your routine.

Comparison shop
Coupon clipping is different than it was when you were a kid: apps make it a lot simpler. Even if you don’t have the energy to look for coupons, try to regularly check out the online flyers for the stores you can shop at so you can find the best deals. It may require you to make more shopping outings, but if you can find stores that will price match, that will save you the extra trip.

Get smart with shopping for fruits and veggies
Hit up farmers’ markets for your fresh produce as it is in season; this is typically less expensive than chain grocery stores since it cuts out shipping and the middleman. Also, look into CSA box delivery; these community-supported agriculture boxes can be a great deal – plus, having a supply of fresh fruit and vegetables means you’ll likely be inclined to eat what you have on hand in your fridge rather than ordering in UberEats. Lastly, don’t overlook frozen produce – this is a healthy, budget-friendly option. It’s flash-frozen (which preserves the nutrients) and can be a tasty, longer lasting alternative.

Incorporate more plant-based protein options into your diet
Cut back on your favourite strip loin meal and, instead, include more cost-effective plant-based meals. Think tofu, lentils and beans (bonus: many of these options, such as lentils and beans, can be purchased cheaply in bulk, either dried or canned, and stored in your pantry). 

Grow your own produce
Become a full-fledged plant parent and use your green thumb to grow your own produce garden. Even if you only have an indoor space or a balcony, you can grow container gardens: think fresh herbs, tomatoes, peppers and zucchini.

Buy in bulk…sensibly
If you go to Costco and buy a huge quantity of fruits and veggies that you then can’t consume before they start rotting, you’re wasting a precious chunk of your grocery budget. Consider going with a friend so you can split multi-pack groceries, and also be strategic with what you buy in bulk (try sticking to only getting shelf-stable items that are your kitchen staples, for example). 

Store your food properly
Once you’ve spent on groceries, put in the time to store them well so you can cut down on food waste. Invest in produce savers so your strawberries or salad greens don’t go bad before you can finish them. If you’ve bought a club-size package of chicken on sale, divide them into freezer bags as soon as you get home and pop the to-be-eaten-later portions into the freezer. (Tip: if you add marinade to the freezer bag, you’ll have a head start on preparing it for your next meal).

KAREN KWAN is a freelance health, travel and lifestyle writer based in Toronto. Follow her on Twitter @healthswellness and on Instagram @healthandswellness.