Healthy eating doesn’t have to cost a lot. Try out these ideas to help put healthy meals and snacks on the table or in the lunchbox:Fruits and vegetables
- Apples, oranges, carrots, turnip, squash and cabbage are less expensive.
o Grate carrots and combine with grated cabbage for
coleslaw or toss with diced apple for a healthy salad.
- Frozen and canned vegetables are just as healthy as fresh ones but they cost less.
o Choose plain frozen vegetables without added
seasonings or sauces and add to soups, stews or
o Choose low sodium (salt) brands or drain and rinse
canned vegetables with water. This will help wash away
some of the salt used in the canning process.
- Buy frozen, canned (packed in water) fruits and vegetables on sale.
o “No Name” or store brands usually cost less.
o Buy larger cans or packages and repack into smaller
containers for school lunches or for work.
o If only canned fruit packed in syrup or juice is available
you can reduce the amount of added sugar by draining
the syrup or juice and rinsing with water.
Meat and alternatives
- Packaged rice and pasta mixes cost more and are often higher in fat and salt, and lower in fibre.
o Make your own pasta or rice dish by combining pasta,
brown rice, or quinoa with other ingredients like black
beans or chickpeas and diced veggies to make a hearty
- Buy plain pasta shapes – fancy shapes and colored pasta cost more, but are not more nutritious.
- Milk and alternatives
- If fluid milk is too expensive or not available, check out these ideas on how to use skim milk powder:
o 'All about skim milk powder'
o 'Skim Milk Powder post card'
Learn more about:
- Go meatless – try canned legumes like chick peas, black beans, and baked beans in tomato sauce. These are great low cost protein options. Check out this great recipe for roasted chickpeas.
- Boxed, seasoned and prepared meats, poultry or fish cost more.
o Prepare your own meats and use the leftovers for
sandwiches instead of buying deli meats.
- Look for meats that are on sale. You can buy bulk meat, separate it into smaller portions to freeze or share with a friend or family member.
- Check out the resource ‘Meat Best Buys’ for more ideas.