Eating Well On a Budget

A nutritious diet can be expensive, but it doesn't have to be! With a little planning and some mindful shopping, you can easily save money while enjoying your favourite nourishing foods. 

Here are some tips on how to be a smart shopper and to eat well on a budget:

PLANNING

Have a plan - know how many meals you need to prep for, what you plan to cook during the week, and how much food you'll need. Consider any lunches and dinners out, as well as any travel plans. This will likely vary week to week, so it's helpful to plan it out in advance. Otherwise, unused food can end up getting spoilt and thrown out, which not only is a waste of money, but it is also a waste of food too. 

Make a list - after you have come up with a plan, make a list! Know what you are going to buy before you get to the store. Supermarkets are designed to entice customers to purchase more. Appealing displays in stores make it more likely that shoppers will notice and add products that they didn't plan on buying in the first place. These items can add significant costs to your grocery bill, and you're much more likely to pick them up if you don't have a specific list to work from. 

Look for discount codes/coupons - Many businesses offer discount codes online. If there are certain products you know you buy frequently from specific companies, consider searching for discount codes to save money. 

SHOPPING

Buy whole foods - value-added products, like pre-chopped fruits, may be convenient but their prices for sure are marked up. To reduce costs, opt for whole fruits and veggies and chop them at home. 

Pick plant-based proteins - beans and legumes are inexpensive and also nutritional powerhouses high in minerals and fibre. They are a filling addition to any meal and dried beans have a very long shelf-life! 

Shop for local, seasonal produce - buying locally is a great way to offset the cost of organic foods. In-season produce is often abundant, which means it will cost less. Typically, it also has to travel less distance, which makes it not only cost-effective, but more energy efficient, too! 

Check out the frozen foods section - for less expensive fruit and vegetable options (especially organic), don't rule out the forzen foods section! Fruits and vegetables are typically flash-frozen right after harvest, which means they will still pack a nutritional punch. Frozen product also keeps much longer than fresh produce, so it's a great option if your fruits and veggies often go bad before you actually have a chance to eat them! 

Buy in bulk - dry goods in the bulk food section tend to cost less than the same amount of the same amount of the same food in a package. Rather than paying for the package, opt to buy foods like rice, quinoa, nuts, seeds and spices from the bulk foods section. Consider bringing your own containers for an even more sustainable option! 

Compare store prices - have you ever noticed that the same item costs less in certain stores? If you have always shop at the same store, compare the prices of your go-to-foods at other stores. You can often save money by being a little flexible with location. 

Compare unit prices - typically, stores will include two prices related to a product - the retail price (the price you pay) and the unit price (the price per a particular unit size). This makes it easier to see the better deal between different sizes or different brands.