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15 budget friendly health tips

Woman grocery store

One of the biggest misconceptions about food is that it is impossible to eat healthy on a budget. Here are 15 tips to help you lower your grocery bill while maintaining a healthy diet.

  1. Check out your grocery flyer for weekly specials, and organize your meals around key ingredients, especially more expensive ingredients higher in protein like meat or fish.
  2. Don’t go to the grocery store hungry, you will have a tendancy to buy more sweet or salty items
  3. Take a smaller cart. This will keep the unhealthy items you do not really need on the shelf!
  4. Spend the least amount of time in the grocery store: the more time you spend the higher the bill will be.
  5. Buy house brands or no name brands, cheaper and just as healthy
  6. Individual packaging is more expensive, cheese or yogurt for example. Use it to control your portions or for convenience only.
  7. Take advantage of the deals on healthy food that have a long storage life (grains, pasta and canned food).
  8. Don’t buy an item just because it’s on sale; so much food ends up perishing in our home.
  9. Avoid empty calorie foods; such a waste of money for no nutritional value.
  10. Stay away from processed, pre-packaged or precooked food as much as you can; you are paying for the extra labour and substantial amount of undesirable added ingredients.
  11. Eat less meat and include other forms of cheaper proteins: tofu, beans, nuts, eggs and peanut butter
  12. Look at the products that aren’t at eye level, they are often cheaper and healthier.
  13. Aim for  frozen or canned vegetables and fruits when they are not in season; the nutritional values are relatively equal.
  14. Choose the lower unit price per g/ml on the price display (ex : $0.25/100g vs $0.15/100g). Unsweetened cereals are usually cheaper than sweetened ones.
  15. Resist the sugary snacks near the checkout area.

My 10 budget friendly foods

  • Oatmeal
  • Brown rice
  • Banana
  • Frozen mixed berries
  • Frozen Asian vegetables
  • Sweet potatoes
  • Canned salmon/tuna
  • Chickpeas/kidney beans
  • Crunchy all natural peanut butter
  • Low fat plain yoghurt

What are your favourite low cost healthy items?

By Alyssa Fontaine

Author
Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.


15 budget friendly health tipsis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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