MINTO – Every year it seems that food prices keep going up higher and higher, especially the cost of fruits, vegetables and other fresh foods.
While the rise in food costs can be overwhelming and it can feel like it becomes more difficult to spend money on healthy food choices, there are many things one can do to ensure healthy eating on a budget.
We know that a healthy diet is an important step towards an overall healthy lifestyle, but that does not necessarily mean that you need to spend more money on food to achieve this.
One of the first things you will want to think about is what you are planning to eat for the week, and make a grocery list.
By preparing a menu for the week and bringing a list, you are more likely to stick with the items on the list which will prevent you from those last minute “impulse buys,” which are usually more costly.
You can also go through the flyers and see if any of the items that are on their list are on sale, which can also help with budget friendly shopping.
Another tip that can help with healthy eating on a budget is buying frozen vegetables, especially in the colder months.
Fresh fruits and vegetables can be quite expensive, but that does not mean you have to go without.
Buying frozen fruits and vegetables can be a much more economical way to incorporate these into diets.
Canned vegetables and fruit can be another alternative to fresh, however ensuring that they are not packed in syrup, or high salt broths, is important. Rinsing the canned items in water before eating them can really help with taking away a lot of the salt residue.
It can be helpful, and more economical to “batch cook,” or cook larger quantities at a time and save the rest for another time in the fridge or the freezer, added Colton.
Quite often it is more budget friendly to buy in bulk rather than in smaller portions.
By cooking large amounts at once, one can prepare ahead of time and feel less stressed when it comes to meal times.
Another tip to help people eat healthy on a budget is eating most meals at home.
Eating out at restaurants/food chains can be a treat on occasion, but can also be quite expensive and add up quickly if done on a regular basis.
Even packing a lunch to bring to work instead of purchasing your lunch can save a lot of extra money that could go towards grocery bill or other items.
Not only does restaurant food cost more than meals made at home, but quite often they can be higher in sodium, fats and sugars compared to those home-cooked meals, added Colton.
Another thing to consider is where the majority of your food budget is going to.
Quite often, meat can eat up a large portion of a food budget.
While protein is an important part of your diet and it’s important to have enough to support the body, there are alternative sources of protein that may be more budget friendly.
Protein sources such as beans, lentils, tofu/soy can often be much less expensive than purchasing meat all the time.
Having one meatless meal per week can help reduce costs by including an alternative protein source into your diet.
People can also check out different recipes and experiment with recipes by using frozen instead of fresh vegetables or any of the other suggestions listed above to help make healthy eating on a budget, easier and more realistic for families.
Alyson Cole is a registered dietitian at the Mount Forest Family Health Team. For more information about free services offered by the Minto-Mapleton Family Health Team, visit mmfht.ca or call the Drayton/Palmerston office at 519-638-2110, Harriston office at 866-260-9672 or the Clifford office at 519-327-4777.