Blog Posts | Eating Well on a Budget Without Sacrificing Nutrition
Eating Well on a Budget Without Sacrificing Nutrition
March is National Nutrition Month. Celebrated annually, it’s a month to bring nutrition to the forefront, and discuss how food can impact our physical, mental and social health.
It is often assumed that eating well is expensive, and can’t be done if you’re on a budget. But this isn’t true. Yes, food prices have increased over the last few years, but with the right tips and tricks, you can be a well-nourished, savvy shopper.
Here are some helpful tips if you’re looking to stretch your dollar without sacrificing your nutrition:
Before Grocery Dhopping:
- Make a List: The best way to save money at the grocery store is to follow a list. It will help you stay organized and buy only what you need.
- Shop Your Kitchen First: Check out what’s in your fridge, freezer and pantry before hitting the store. You may realize you have items you had forgotten about.
- Check the Flyers: See what’s on sale, price match, or use coupons.
At the Grocery Store:
- Buy Produce in Bulk: Purchasing bags of onions, potatoes, apples, etc is often cheaper than buying just one unit. If you do commit to a large amount, be sure to store it properly to ensure it lasts as long as possible.
- Sale Rack: Most grocery stores have a discounted rack with produce that is about to go bad. You can find some great deals here.
- Imperfect Produce: Dome brands and stores sell ‘imperfect produce’ for less than their ‘perfect’ counterparts. These are fruits and vegetables that still taste great, but might not look as appealing. They might be smaller, asymmetrical or just oddly shaped.
- Do It Yourself: You pay more for convenience, so produce that is pre-washed or pre-chopped will always be more expensive than if you do it yourself.
- Shop the Season: Produce that is in season will be less expensive than produce that is out of season. During the winter, look for squash, cabbage, and root vegetables like potatoes, beets, and carrots.
At Home:
- Store Produce Properly: Knowing how to properly store your produce can be one of the easiest ways to stretch your dollar. It will help your food last longer, and stay fresher.
- Reduce Food Waste: Get creative with how you can use up your produce. Use veggie scraps to make a vegetable broth. Use the tops of beets or carrots to make a pesto. Freeze wilted herbs in oil to use for later. Prepare produce if it’s starting to go bad – puree tomatoes, or caramelize onions, and freeze them.
Here are more resources if you want to learn how to properly store produce, reduce your food waste, or need recipe inspiration:
A well balanced diet includes fruits and vegetables, and these don’t need to be sacrificed if you’re on a budget. Making small changes to the way you shop, looking for deals, and reducing your food waste at home are simple, yet effective ways to stretch your dollar without compromising on your nutrition.