Healthy Eating can be achieved on a limited budget. The following are some tips to help you eat a healthy diet without spending a lot of money.
Plan your meals ahead and make a grocery list before going shopping
You can plan healthy meals, ensure variety and avoid impulse purchases at the grocery store.
When it comes to protein, just buy what you need
Meats can be expensive, According to Canada’s Food Guide adults need two to three servings of meat per day. A serving of meat is comparable to the size of a deck of cards. Meals such as stir-fry, pasta, chili, and stew can have a serving of meat and lots of veggies. Marinating less expensive cuts of meat is another way to cut down on cost, remain tender, and still have lots of taste. Beans and lentils are a great substitute for meat, they still give you the protein and can make a tasty soup.
Compare prices
Look for savings. Most grocery stores put out flyers; this can help you to save money and can also help you with meal planning. Try store brands and no name products. Check the ingredient list you may be surprised to see that the only difference between a store brand product and a brand name product is the price.
Buy in bulk
When purchasing items such as rice, potatoes, pasta, beans, and spices, bulk is often a way the way to go. For example it is less expensive to purchase a large bag of rice than to purchase several small bags of rice. Buying bulk will save you money, as well as time and gas, as fewer trips will be made to the grocery store. When meats go on sale you can buy in bulk and freeze in reusable containers for future meals. Buying in bulk can save money, but be sure not to buy more than you can use or freeze.
When purchasing convenience foods, choose wisely
It is often cheaper to prepare a meal than to have it prepared for you. Home cooked meals are often tastier, healthier, and can be tailored to your likes and dislikes. When buying items such as cheese it is cheaper to buy a larger amount and grate it yourself, cheese can be frozen and used at a later date.
Make extra portions and freeze them for later
If you’re a busy person and find it easier to throw a processed meal in the oven or microwave, when you do have some time to prepare a meal make a large meal and freeze portions for later. This can cut down on the processed meals and increase the nutrition of your diet.
First in, first out
Rotate the foods in your fridge to make sure the older items are being used first. Ensure that food is used by the expiry/best before date. This will cut down on spoilage and give you fresher meals.
When you go out take a bottle of water with you
This may sound funny but buying water or another beverage each time you go out or take a long can add up. This can also work for snacks. If you keep a few healthy snacks in your purse or car it can cut down on high fat snacks and can save you money.
Purchase fresh foods/seafood form local venders
These foods are often cheaper and fresher than local supermarkets.
Take advantage of coupons
Coupons can be found in grocery stores or flyers, take advantage of these as they save you money.
For more information check out these web sites
Dietitians of Canada
Home Buyers Information Center
Developed by Lindsey Young in partial fulfillment of her administrative dietetic internship placement with Aramark Campus Services – MSVU in Fall 2004 and in collaboration with Student Nutrition Services. Aramark supports the Applied Human Nutrition (Dietetics) Internship Education program at Mount Saint Vincent University.
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