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Healthy Eating Cost Saving Tips

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
               casseroles.
            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.
Grain products
  • 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
               salad.
  • 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'

Meat and alternatives
  • 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.

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