With leftover bills piling up from the holidays, talks of a recession, and a noticeable increase in food prices, it can be tough to make healthy food choices at the grocery store. Fresh, healthy foods tend to cost more, yet opting for cheaper, processed foods can take a toll on your health.<\/p>\n
So why have groceries become so expensive? Read on to find out, plus learn about the risks you take when choosing unhealthy foods, and get helpful tips for healthy eating on a budget.<\/p>\n
If you feel your heart racing as you watch your groceries being rung up at the register, you\u2019re not alone. Canadians are paying 10.9%<\/a> more now at grocery stores than a year ago. On top of that, food prices are the highest they\u2019ve been since August 1981<\/a>. Those are some scary stats. Food inflation’s biggest culprits<\/a> include cereal, baked foods, fresh fruit and vegetables, dairy, and meat.<\/p>\n Food prices started to rise during the COVID-19 pandemic<\/a>, which has only worsened. There are a few reasons why food costs have increased again recently. Canada imports a lot of food, but the Canadian dollar is currently weak, so naturally, importing costs more. Drought conditions in parts of the world that produce foods are another reason \u2014 less inventory means retailers will have to pay more for their goods. Labour shortages and increased wages<\/a> at many grocery stores are another big factor.<\/p>\n Additionally, the Russian invasion of Ukraine caused a spike in food prices<\/a>. One reason is that Russia\u2019s the largest global wheat exporter \u2014 Ukraine’s fifth largest. The invasion of Ukraine caused uncertainty in wheat markets, causing unstable prices.<\/p>\n With food costing so much, your immediate reaction might be to go for the cheapest options, like processed, packaged foods. But poor nutrition is no joke. Eating unhealthy foods puts you at risk for a host of health issues, like obesity, type 2 diabetes, cardiovascular disease, certain cancers, and more. In fact, 80%<\/a> of hypertension (high blood pressure) cases alone are associated with unhealthy diets.<\/p>\n Diet, paired with physical activity, could prevent<\/a>:<\/p>\n What\u2019s more, 30,000 deaths could be prevented or delayed each year if Canadians consistently followed dietary recommendations.<\/p>\n Additionally, a balanced diet can help you manage chronic diseases and prevent complications. Making changes like limiting highly processed foods, eliminating sugary drinks, or eating more fruits and vegetables can go a long way to help your health.<\/p>\n Times may be tough, but it\u2019s still possible to eat healthy on a budget here in Canada. A registered dietitian<\/a> you can see on Maple, Simon Belanger, offers up his tips to help you get the most bang for your buck and your health.<\/p>\n This also means avoiding going to the grocery store when you\u2019re hungry. Research shows<\/a> you\u2019re more likely to buy high-calorie foods when shopping hungry. You can eat healthy on a budget with a shopping list, so make one and have a healthy, filling meal before heading to the grocery store.<\/p>\n Big grocery stores offer new deals each week, and there are even apps that make it convenient for you to check multiple grocery store deals at once. Using flyers is also a great way to add variety to your diet \u2014 seeing healthy foods on sale might make you buy things you hadn\u2019t already thought of adding to your weekly rotation.<\/p>\n These apps are linked up to local grocery stores, restaurants, bakeries, and more, with deals on foods that are about to expire. Don\u2019t let the expiry date fool you \u2014 these foods are offered on the day or day before they expire, and they\u2019re safe to eat. And you can save as much as 50% of the original cost, all while helping the planet.<\/p>\n Yes, you too can be that customer who gets items for cheaper just by shopping around first. Keep in mind that the store you frequent needs to have a price-matching policy, and it has to be for the exact item. Then, all you need to do is show the cashier that same item, and voila! Your price match should be honoured.<\/p>\n You might be enticed by an item that\u2019s on sale at your favourite discount grocery store, but it could still be more expensive per unit \u2014 the cost per unit of weight or volume \u2014 compared to the same item of a different brand that isn\u2019t on sale.<\/p>\n Meat is even more expensive due to inflation, so meatless Mondays are a great idea. Choose plant-based, high-protein foods like beans, lentils, and more. If you really enjoy meatless meals, consider going flexitarian, vegetarian, or vegan \u2014 doing so can sustain your health and cut grocery bills by 14%<\/a>.<\/p>\n Just remember that if you’re making a significant dietary change, it’s best to speak with a registered dietitian<\/a> first to ensure you meet all of your nutritional requirements.<\/p>\n Choose shelf-stable foods or foods that can be frozen. While buying in bulk might seem like a lot at once, items you frequently use will get eaten up eventually, and you\u2019ll save money in the long run.<\/p>\n These are often cheaper but similar in nutritional quality. Comparing prices on generic and brand-name products can make a world of difference \u2014 buying generic food brands can save you anywhere from 20 to 30%<\/a> on your bill.<\/p>\n Many stores have credit cards with points or a separate loyalty card that allows you to get points and save money on future trips. So the next time the cashier says, \u201cWould you like to sign up for our loyalty program\u201d, say yes!<\/p>\n These are all nutritious options. Frozen produce also doesn\u2019t spoil as quickly. This is great, especially if you\u2019re throwing out fresh produce too often. You can also choose canned items lower in sodium and fruits in water instead of juice or syrup.<\/p>\n While buying frozen fruits and veggies is great, freezing fresh meals and food items<\/a> is equally beneficial. Many items you might not have thought could be frozen, can be! These include cream cheese, leftover egg whites, cooked potatoes, cooked pasta, milk, and more.<\/p>\n Produce sections often have a discounted rack. Sometimes the items might not look \u201cas pretty\u201d \u2014 they might be a little bruised or ripe \u2014 but they\u2019re still fine to eat. As well, if you get to some stores early, you\u2019ll often find 50% off meat stickers for those expiring in a day or so. Even if you don\u2019t plan on eating them that day, they\u2019re perfectly fine to freeze.<\/p>\n Now that you\u2019ve got the groceries, it\u2019s time to put them together. You can make many tasty recipes using affordable meal substitutions. Here are some ideas to help you get started:<\/p>\n Don\u2019t be afraid to get creative and add extra flavours from your spice rack \u2014 just watch the sodium. You might not know what tastes good until you try it!<\/p>\n Healthy eating is a lifestyle, but it doesn\u2019t have to be an expensive one. With the right tools, you can still buy nutritious foods while sticking to a budget \u2014 and it\u2019ll be worth it since food has such a major impact on your health.<\/p>\n If you\u2019re unsure of which healthy foods you should be putting on your list, speaking to a dietitian<\/a> on Maple<\/a> can help. Our dietitians are registered healthcare professionals who can assess, diagnose, and treat nutritional concerns, and create a customized meal plan to fit your budget and nutritional needs.<\/p>\n Don\u2019t pay the price of your health \u2014 connect with a dietitian on Maple today and start reaching your healthy eating goals without breaking the bank.<\/p>\n The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/i><\/i><\/p>\n When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":" With leftover bills piling up from the holidays, talks of a recession, and a noticeable increase in food prices, it can be tough to make healthy food choices at the grocery store. Fresh, healthy foods tend to cost more, yet opting for cheaper, processed foods can take a toll on your health. So why have…<\/p>\n","protected":false},"author":23,"featured_media":29299,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[7381],"tags":[],"acf":{"image":{"ID":29299,"id":29299,"title":"0733_Health-eating-on-a-budget-illustrations","filename":"0733_Health-eating-on-a-budget-illustrations_1180x483-100.jpg","filesize":440944,"url":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/01\/0733_Health-eating-on-a-budget-illustrations_1180x483-100.jpg","link":"https:\/\/www.getmaple.ca\/blog\/12-tips-for-eating-healthy-on-a-budget\/0733_health-eating-on-a-budget-illustrations\/","alt":"Person on a tight budget at the grocery store holding a basket with celery inside. Illustrated lettuce, onion, garlic, and an apple are below.","author":"23","description":"","caption":"A person is shopping in a grocery store looking to get the most bank for their buck and health. 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","add_promotional_banner":false,"add_call_to_action":true,"call_to_action_text":"See a registered dietitian online","call_to_action_button_text":"Get started","call_to_action_link":"[mpl-register-link]","show_age_gate":false,"reviewer":false,"author":false},"yoast_head":"\nWhat does eating unhealthy foods put you at risk for?<\/h3>\n
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Tips for healthy eating on a budget<\/h3>\n
1. Make a shopping list and stick to it<\/h3>\n
2. Check online flyers before you shop<\/h3>\n
3. Download food waste apps<\/h3>\n
4. Price match<\/h3>\n
5. Look at the unit price<\/h3>\n
6. Cook a plant-based meal once a week<\/h3>\n
7. Stock up on foods that are on sale<\/h3>\n
8. Shop generic food brands<\/h3>\n
9. Become a loyalty member<\/h3>\n
10. Choose fresh, frozen, or canned vegetables<\/h3>\n
11. Make use of your freezer<\/h3>\n
12. Browse the discount rack<\/h3>\n
What are some healthy, affordable meal substitutes?<\/h3>\n
\n
How Maple can help you stick to a healthy, affordable eating plan<\/h3>\n