2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
Price is an obstacle to he althy eating for many people. But contrary to popular belief, it is wrong to believe that all he althy foods are expensive. Discover infallible tips for he althy eating at a low price.
How much more expensive?
According to Harvard researchers, he althy food costs $1.50 more per day, per person, compared to junk food. That said, making winning food choices is a long-term investment, just like banking. Unfortunately, it is enough to be sick to realize how priceless being he althy is. However, it is essential to emphasize that by making a few changes to your eating habits, it is possible to eat better without increasing your grocery bill. What's more, Canada's Food Guide advises eating only very small amounts of the most expensive foods such as meat, fish and cheese.
Eat plant-based protein more often
The best strategy (in my opinion!) to reduce your grocery bill is to reduce yourconsumption of meat in favor of vegetable proteins. Tofu and legumes (e.g. lentils, chickpeas, edamame) are good for human and environmental he alth, help in achieving and maintaining a he althy weight, promote good cardiovascular he alth and in addition, they are economical. For example, lentils cost an average of $0.32/serving (175ml) compared to $1.06 for firm tofu (150g) and $1.79 for a 150g serving of ground beef lean. And that's not all! Lentils contain 40 times less fat than “lean” ground beef. Don't wait any longer… put more plant-based protein on your menu!
- Replace the meat in your Asian stir-fries with cubes of tofu marinated in your favorite "meat" marinade.
- Replace some of the cheese on your pizza with shredded firm tofu.
- Replace some or all of the minced meat in your spaghetti sauce with crumbled firm tofu.
- Add canned legumes to soups, salads, stuffed peppers, pasta, couscous, etc.
Keep a better inventory of your fridge
15 to 25% of food purchases end up in the trash every week. Why so much waste? If you had to walk 3 km to buy a broccoli and it cost $10 a piece, it's a safe bet that it would end up in the morgue less often! As a general rule, what is expensive is not so much what you buy, but what you throw away. A small bell pepperlost in the bottom of the crisper drawer…will stay in the crisper drawer! To avoid throwing money in the trash, take stock of your fridge regularly.
Buy frozen fruits and vegetables regularly
Frozen fruits and vegetables are smart and ultra-convenient purchases all year round. They are economical, lossless, ready to use and have a long shelf life. In other words, they are perfect for cooking he althily and quickly, while saving money! Are you skeptical? Know that less than four hours after harvesting, the fruits and vegetables are washed, prepared and quickly subjected to a temperature of -40°C, which allows almost instantaneous freezing. Result: products with greatly preserved physical and nutritional qualities.
Make good comparisons
To save, it is not enough to buy products on sale or those with the lowest prices. It is still necessary to check the price for an equal quantity. So compare the price per 100 g or per 100 ml; information that is present on the front of the tablets. This comparison technique will allow you to realize that:
- house brands are often very advantageous, especially for basic products such as pasta, flour and spices that are similar or identical in quality to the big brands. Ditto for frozen fruits and vegetables. For example, you save 300% by buying cumin powder fromSIGNAL brand (IGA) versus McCormick Gourmet. Or, a 55% saving for Compliments Frozen Raspberries (IGA) versus Europe Best.
- As a general rule, yogurt in individual 16-unit formats represents the most economical of all the formats sold ($0.37/100 g for Crémeux Yoplait). Yep, it's not the 650g tub ($0.64/100g) or the four-packs ($0.62/100g) that are the most economical!
Target he althy foods at lower cost
- Buy economical fruits and vegetables more often all year round: carrots, cabbage, turnips, rutabagas, apples, citrus fruits, bananas, potatoes, celery, beets, parsnips, etc.
- Choose the plain version of rice, pasta and oatmeal: it is more economical than seasoned preparations.
- Buy milk in 4 liter bags rather than 1 or 2 liter cartons.
- Buy low-fat milk: the higher the fat percentage, the more expensive the milk tends to be.
- Limit purchases of empty calories (soft drinks, pastries, potato chips).
- Finally, cook! Eating often at restaurants or regularly stocking up on ready-to-eat meals is not good for your wallet or your he alth.
By Julie DesGroseilliers, Dt. P.
Nutritionist and spokesperson for the I love 5 to 10 a day campaign
