Did you know that on average Canadians spend around $200.00 a week on food? This amount of course varies from household to household and is different across the provinces and territories.
The Nutritious Food Basket is a survey that tracks the affordability of nutritious foods using a 67 item grocery list containing nutritious food items. Based on the survey in 2015, the estimated cost for a family of 4 was $195.00 per week or $847.00 each month. Since 2010, there has been an increase in cost of 18.4% for the nutritious food basket and these increases continue to climb each year. In fact, the Canadian Food Price Report is predicting a 1-3% increase in food prices this year, with vegetables and foods purchased at restaurants expected to increase most (at 4-6%).
Today I am sharing with you my top 5 tips for healthy eating on a budget. I encourage you to give these tips a try to help you eat healthy and save more!
1. Plan Your Meals & Stick To Them
I cannot emphasize enough how important meal planning is! This doesn't necessarily mean preparing all your meals in advance but rather, having a plan of what you are going to make. This will not only alleviate some of your evening stress, but will also help you save money! We often shop with good intentions of cooking certain meals but when we don't have a plan those intentions can quickly become wasted food.
If you think you might need help with this, please fee free to connect with me - it is my specialty, after all!
PRO TIP: Be realistic when planning your meals. If you know certain evenings are busy, plan a simple and quick meal (e.g., frozen fish, frozen veggies, and quinoa) or have leftovers - perhaps you make a big batch the evening before (e.g., tacos) and save the rest for the next busy evening.
Start small, perhaps you only plan your Monday/Tuesday dinners....do what works for you.
2. Use Plant Based Proteins More Often
Good quality meat can be expensive, especially when you are feeding a family of 4+. In addition, there is a lot of research that supports following a plant based diet from improved health outcomes to sustainability, so why not incorporate more vegetarian options? A can or bag of beans cost anywhere from $1.00-2.00, making it a super affordable yet healthy meal option.
Plant Based Meal Ideas:
Angela Wallace is a Registered Dietitian (Nutritionist), Family Food Expert, and Certified Personal Trainer. She specializes in women and child nutrition and fitness. She uses a “non-dieting approach,” with her ultimate goal being to help people find a healthy balanced lifestyle and a healthy relationship with food. Life is busy, and she totally gets that. She is all about helping support people in finding quick, simple, and effective ways to eat healthy meals and get moving more.
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