Eating Healthy on a Budget

In today's world, it's no secret that things are getting more expensive, especially when it comes to buying food. A recent report found that the average cost of groceries has gone up by 20% in the last two years. But don't worry – we've gathered some simple tips to help you and your family save money at the grocery store while still eating healthy.

Plan ahead

Planning ahead is a big money-saver. The average Canadian family throws away about 79 kilograms of food each year, mostly fruits and veggies. So, plan your meals for the week, make a shopping list, and check what you already have in your kitchen. This way, you won't buy more than you need, and your money won't go to waste.

Buy and cook in bulk

If you are lucky enough to have storage and freezer space, you can take advantage of buying in bulk to save some money. Cooking up large batches of soups and stews for the freezer can also save you cooking time during busy weeknights. If you don’t have the space, team up with a friend or family member and share the food (and cost).

Stick to the “real” food

Avoid buying highly processed foods – like packaged meals and cookies. Not only are they expensive, they often contain lots of sodium or sugar, with little to no nutritional value.

Keep an eye out for deals

Watch for sales and coupons at your local stores – there are apps like Flipp that can help you keep track, and you can even set up a watch list of things you regularly buy.  The Superstore in Nanaimo and Duncan discount items like meat, dairy and bakery products that are about to hit their expiry dates. The Flashfood app tells you what items are available on any given day and can save you up to 50% on regular prices.

Don’t forget the freezer aisle

Skip the processed hungry man dinners and grab yourself some deals on frozen fruits and veggies. They are just as nutritious as the fresh stuff, but often much cheaper, and they won’t go bad in your fridge if you don’t get around to eating them in time.

Try the dollar store

Believe it or not, your local dollar store can be a great place to find deals on things like canned tuna, beans, rice, and pasta. Even snacks for kids, like unsweetened applesauce, can be way cheaper there than at regular grocery stores.

Go meatless one day a week (or more)

Dried or canned beans and lentils are not only cheaper than most meat products, they pack a huge amount of protein and fibre into a very small package. Just a half cup of cooked beans or lentils has as much protein as 1 oz of meat – and all the dietary fibre you need for good heart health. Firm tofu is also pretty cheap and makes a good replacement for ground beef.

So, as we deal with these challenging times, these easy tips can help you eat well without spending too much money. Stay smart, stay healthy!

Try This!  Veggie Fried Rice

Fried rice is a crowd pleaser, easy to make, and great for using up vegetables in your fridge or freezer. You can even add additional protein using leftover meats like chicken, beef or pork.

Ingredients

• 3 cups cooked rice

• 2 tablespoons sesame oil (canola oil is ok too!)

• 1 small white onion, chopped

• 1 cup frozen peas and carrots, thawed

• 2-3 tablespoons soy sauce (more or less to taste)

• 2 eggs, lightly beaten

• 2 tablespoons green onions, chopped, optional

1) Preheat a large skillet or wok to medium heat. Add the sesame oil, onion, peas, and carrots. Cook until tender (about 5 minutes).

2) Push the veggies to the side and pour the beaten eggs into the other side of the pan. Using your spatula or spoon, scramble the eggs and then mix them into the veggies.

3) Add the rice and soy sauce and stir mixture until warmed through and combined.

4) Add chopped green onions if desired.

* Using cold or day-old rice keeps the rice from clumping together