With inflation, cost of fresh goods and being located in great white North, it seems like eating healthy is a costly challenge. It makes it hard to buy healthy food when you look at the cost of fresh fruit, veggies and meat at the supermarket in comparison to less healthy, packaged foods and see the significant price difference.
Like most people out there, I too have to shop on a budget, however with my goals and lifestyle, I make eating healthy a priority and over the years, I have figured out a way to do so without breaking the bank.
1. Make a list and stick to it.
Before you go shopping, go through the house and write down a list of things you need. This will help you avoid buying more of what you already have as well as make sure you don’t miss anything. Then remind yourself if it's not on the list, it can wait.
2. Cost compare with different stores.
Look through flyers and online to see where the best deals are. Maybe you can get it cheaper at a different store. Most stores do price matching if you bring in your flyers so it helps to check. Downloading an app like Flipp is great because it already goes through the flyers of stores in your area to help you save money!
3. Buy Bulk items where you can.
Investing in a bulk wholesale store like Costco is great for buying bulk items that you don’t need to buy all the time. Foods like oatmeal, frozen veggies, meat, wraps, spices, etc are great because they can be frozen and/or stored with a long shelf life.
4. Frozen fruit and veggies are both cheap and nutritious.
In the winter months of Alberta, it can be difficult to find good quality produce that is cheap. Frozen veggies and fruit are fantastic because they are picked at their ripest and most nutritious, then flash frozen to keep in more nutrients compared to foods that are picked from down south then can take up to a week to get to the store, by that time some of the nutrients are lost. Frozen veggies can also be bought in large quantities on sale and kept in the freezer!
5. Buy meat in bulk or when on sale then freeze.
When you happen to see any meat on sale or are able to buy at Costco, it's a good idea to stock up, then when you get home separate it and freeze. Meat can last for a few months in the freezer when packaged properly, so its good to invest in quality freezer bags to prevent freezer burn.
6. Use cheap but nutritious foods such as lentils, oatmeal, oat bran, etc.
Beans, oatmeal, etc are inexpensive and can be bought in bulk and stored for long periods of time. They are also versatile so you can mix up the recipes and enjoy them in many different meals!
7. Do not buy extras.
This refers back to #1, but stay out of the snack isles! You don’t really need to have chips, pop, cookies, etc lying around the house. If you need those things for a party or special occasion, then go get them for just that occasion. A good rule of thumb, if it's down the snack foods/junk food/pop aisles, you can probably do without.
8. Meal prep!
Yep, the old meal prep can save you a lot of money. If you cost compare to find out what is on sale (#2) then go and plan ahead what meals you can make with those foods and write your list (#1) and stick to it. Then when you get home, make the meals with the groceries you bought. Less wasted food, delicious meals and saving you $$!
9. Have some meatless meals that you like.
Meat is getting more and more expensive, so finding some non-meat protein sources can help save you some money. Lentils/chickpeas/other plant protein sources are a great source of protein and can be cooked into almost any dish. It helps boost your cooking creativity and decrease your grocery bill!
10. Learn to make different recipes using the same foods.
There are thousands of ways to cook chicken and veggies! Learn to try different recipes, use different spices. Roast them, stir-fries, soups, BBQ, wraps, curries, kebabs, I could go on! Bottom line, don’t be afraid to try new recipes and experiment.
11. Buy less expensive cuts of meat.
Chicken breasts, steaks and salmon are probably some of the most expensive meat at the store. Try different cuts or buy them whole. For example, a whole chicken is significantly cheaper than a package of chicken breasts or buying a cheaper cut of roast and slow cooking it for shredded beef or buying cheap steaks which are great for stir-fries, tacos, etc. Buying other types of fish such as cod or tilapia are inexpensive compared to salmon.
12. Shop produce that is in season.
In the summer, the cost of most produce starts to go down, but in the fall squashes, potatoes, etc are cheaper, so try and find out what is the least amount per dollar in what season and make your meal prep around those items.
13. Grow your own produce/herbs.
If you have room for even a few potted plants you can grow tomatoes, herbs, lettuce, etc. Bonus points for having a green thumb and it's a fun hobby to grow your own veggies and herbs!
14. Never put a price on your health.
Think of eating healthy as an investment for the future. If you put effort and invest a little into eating well, it will pay off in the future as you age! It’s best to start now while you can then having to change your habits or be on medication as you get older!
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