Ask a Dietitian

Dairy:

Spices:

Extras:

1. Vegetables = 7 servings
2. Fruits = 3 servings
3. Meats/alternatives = 2-3 servings
4. Dairy = 2 servings
5. Grains = 8 servings

• Comparing fresh to frozen and going with the most affordable
• Buying chopped canned fruit instead of sliced halves
• Buying slightly imperfect fruits or vegetables
• Using fruit juices sparingly as they are costly (frozen concentrated versions are usually more affordable)

• Buy larger boxes of cereals when on sale or eat less cereal period
• Buy unsliced breads and cut them yourself
• Consider baking your own bread products
• Buy uncooked cereals or “quick” instead of ready-to-eat cereals

• Use canned fish in place of fresh
• In the meats and alternatives category, use tofu, non hydrogenated nut butters or eggs in place of meat occasionally

• Legumes (canned beans, peas, and lentils) are a great source of protein in place of meat

• Instead of throwing out the extras from last night’s dinner, toss it into a whole wheat pita for next day’s lunch (packing a lunch will cost you about $2-3 dollars a day compared to the $5-15 dollars you may spend if eating out)
• Make water you main drink over juice, pop, coffee and alcohol as they are expensive
• Have popcorn as a snack instead of chips, pretzels or cheese twists
• Canned beans, chickpeas and lentils are a great way to add fiber and protein to any stew and are low in cost
• Make any dish flavourful by sprinkling herbs and spices onto salads, into stews etc. Herbs keep really well and are an inexpensive and delicious addition. Note use fresh herbs when possible, however when substituting with the dried it is approximately 1 Tbsp fresh for 1 tsp dried.
• Pre-prepared snack foods are often expensive, so cut down on costs by creating your own healthy snacks such as crackers and cheese with an apple, or buy some bulk nuts and dried cranberries for an easy to go snack!
• Plan ahead by making a shopping list so that you only pick up the foods on the list, and remember not to shop on an empty stomach as it is easier to pick up unintentional purchases
• The store’s brand of food is often cheaper (eg. Western Family)
• Curry paste, balsamic vinegar and Teriyaki sauce are great for a number of meals despite the initial cost (eg. 1 jar of curry paste could last you more then 10-12 meals!)
• Load your cart with fruits and vegetables, as they are nutrient dense and give you the most value for your dollar!
• Buying food from the bulk section is a great way to save money on non-perishables and you can purchase just the amount that you need.
• Look at what is on special and in season, trying something new is a great way to incorporate variety into your diet!
• Pre-make fruit salad with oranges, apples and bananas (or other fruits when seasonally available) and store in a bowl in the fridge. This will make a great snack during the week and can be carried conveniently in a tupperware container to school or work.
• Curries and stews are an inexpensive way to prepare a number of dinners at once. Simply freeze the left overs for another night. One pot can make dinner for a couple of days!
• Lastly, be careful of coupons, just because it is on sale does not mean you are saving money