Healthy Eating on a Budget

There are several things you can do to help keep your family grocery bill on budget:

1. Buy seasonal produce

Vegetables:​ cabbage, cauliflower, winter squash, Brussels sprouts,  carrots, kale, potatoes, turnips, parsnips, beets, broccoli, leeks, celery root, rapini, onions, sweet potato, fennel

Fruit:​ apples, kiwi, pears, cranberries, grapefruit, oranges, lemons

2. Plan Ahead

Use the store flyer when planning your dinners for the upcoming week. By selecting foods that are on sale and supplementing with seasonal produce you can same money at the till.

3. Use a list

Write a grocery list of the ingredients you will need for your dinners, lunches and breakfast foods. Stick to it and avoid impulse purchases. Using a list will also ensure you don’t forget anything and will reduce unnecessary trips to the store later in the week.

4. Eat before you shop 

The hungrier you are the harder it is to stick to the list. At least have an apple before you go.

5. Shop Alone

Avoid outside pressures from the kids to purchase unnecessary treats. Snack foods are usually expensive.

6. Choose Store Brands

Often the store brand will be the best price for that food item.

7. Look for deals in-store

Read the signage carefully. Be sure you are actually getting a deal and the sign isn’t just promoting everyday low prices.

8. Use coupons

Be sure you only use coupons to buy things you need.

9. Limit convenience items

Packaged seasoned rice mixes, sauces and pre-cooked deli items tend to be more expensive that making food from scratch.

10. Buy only what you need

Often a smaller package is more expensive than the larger one but if you end up tossing some out because you couldn’t finish it then it was a waste of money.

11. Buy Day Old Bread

Often the day old bread is sold for less. Just toss it in the freezer until you are ready to eat it.

12. Make leftovers

Cooking in bulk with encourage you to take some for your lunch or have leftovers for dinner. This in turn reduces “take-out” meals and saves you money.

13. Buy Bulk

Buy snack foods such as nuts and dried fruit in bulk and package the up into small containers. Individually wrapped snacks are more expensive that buying bulk.

14. Roast a whole chicken

Use leftover chicken meat for sandwiches instead of buying expensive deli meats.

15. Cook Vegetarian meals

Meat is more expensive that beans and lentils. Consider making vegetarian chili, soups and stews a few times a week.

16. Save on Meat

Eat smaller portions of meat and make it stretch. Buy meat in family packs and divide into smaller portions to freeze at home.

Healthy Eating on a Budget Healthy Eating on a Budget Healthy Eating on a Budget Healthy Eating on a Budget