Every year it seems that food prices keep going up higher and higher, especially the cost of fruits, vegetables and other fresh foods. A recent study predicted a rise in food costs in Canada of between two and four per cent in 2020.
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 you can do to ensure you are still eating healthy on a budget. We know that a healthy diet is an important step in diabetes care and management and 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 for when you go to the store. If you prepare a menu for the week and bring a list with you, 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 also can go through the flyers and see if any of the items that are on our 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 we have to go without. Buying frozen fruits and vegetables can be a much more economical way to incorporate these into our diet. Canned vegetables and fruit can be another alternative to fresh, however you want to ensure that they are not packed in syrup, or high salt broths. Rinsing the canned items in water before eating them can really help with taking away a lot of the salt residue.
Once you have your groceries and are ready to make some meals. 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. Quite often it is more budget friendly to buy in bulk rather than in smaller portions. By cooking large amounts at once you can prepare ahead of time and feel less stressed when it comes to meal times.
Another tip to help you eat healthy on a budget is eating most of your 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 your lunch to bring to work instead of purchasing your lunch for work can save you a lot of extra money that you could put towards your 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 the meals we may make at home.
Last but not least, 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 our food budget. While protein is an important part of our diet and we want to ensure we are having enough to support our 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. Try to have one meatless meal per week to help reduce costs by including an alternative protein source into your diet. You 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 you and your family.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton/Palmerston office at 519-638-2110 or Clifford office at 519-327-4777. Like the FHT on Facebook (Minto-Mapleton Family Health Team) for healthy living tips and information on upcoming programs and events in the area.
Alyson Colton is a Registered Dietitian with the Mount Forest Family Health Team.