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Eating Healthy on a Budget: Practical Tips from a Registered Dietitian

We’ve partnered with Vitality Nutrition‘s Registered Dietitian Courtney Berg to share her best tips to help you improve your overall diet and maintain a healthy lifestyle. Click here to meet Courtney.

With rising grocery prices, it can feel challenging to maintain a nutritious diet without overspending. Food costs in Canada continue to increase, making it even more important to shop smart and plan meals effectively! As a Registered Dietitian, I’m here to share practical tips to help you stretch your grocery dollars while still nourishing your body with wholesome meals.

1. Plan Your Meals and Make a Shopping List

Planning meals and creating a grocery list prevents food waste, reduces impulse purchases, and keeps grocery spending in check. Consider these tips:

  • Shop your kitchen first – Plan meals around ingredients you already have.
  • Check grocery store flyers & apps – Find discounts and plan meals around sale items.
  • Base meals on affordable, nutrient-dense staples (see the lists below).
  • Stick to your grocery list – Avoid impulse purchases that increase costs.

2. Grocery Shopping Strategies

Consider these money-saving strategies when shopping:

  • Buy in bulk – Purchase pantry staples (e.g., oats, rice, beans, and lentils) in large quantities for better value.
  • Compare unit prices – Check the cost per unit (e.g., per 100g) on price tags to get the best deal.
  • Choose store brands – Generic brands offer similar nutrition and quality at a lower price.
  • Shop sales and use flyers – Use grocery store apps and flyers to compare deals and stock up on discounted essentials.
  • Opt for frozen and canned foods – They are just as nutritious as fresh and often more affordable, especially for out-of-season produce. Choose options with no added sugar.
  • Use money-saving apps – Apps like FlashFoods, Too Good To Go, and grocery store rewards programs help you save on fresh food and earn points for future discounts.

3. Prioritize Affordable Unprocessed Foods

Choosing simple, whole ingredients that are nutrient-dense is often more affordable than buying processed and packaged foods. Processed foods come with higher costs for branding, packaging, and convenience. Additionally, unprocessed foods typically contain more nutrients and keep you full for longer, which reduces overall food costs. Some examples of less processed, nutrient-dense foods include:

More Affordable Protein Sources:

  • Canned tuna and salmon
  • Eggs
  • Tofu
  • Dry or canned beans (chickpeas, black beans, lentils)
  • Greek yogurt
  • Cottage cheese
  • Milk

Dietitian Tip: While meats like chicken, beef, fish, and dairy are more expensive, they provide key nutrients like iron, zinc, calcium, omega-3s, and high-quality protein that support fullness and overall health. Budget for them strategically to get the most out of your grocery dollars!

More Affordable Carbohydrate Sources:

  • Oats
  • Rice
  • Pasta
  • Potatoes
  • Quinoa (when bought in bulk)
  • Whole wheat bread or wraps (watch for sales and freeze extras)

More Affordable Fat Sources:

  • Natural peanut butter (watch for sales)
  • Flaxseeds
  • Sunflower seeds and pumpkin seeds
  • Olive oil (buy in larger bottles for better value)
  • Canned coconut milk (great for curries and smoothies)

More Affordable Fruits and Vegetables:

  • Frozen fruits (berries, mango, pineapple, mixed blends)
  • Frozen vegetables (broccoli, spinach, carrots, mixed vegetables)
  • Cabbage (a long-lasting and versatile vegetable)
  • Carrots (affordable and great for many dishes)
  • Bananas (one of the cheapest fresh fruits; freeze brown bananas for smoothies and baking)
  • Apples (buy in bulk for better pricing)
  • Canned tomatoes (for soups, sauces, and stews)

Dietitian Note: Purchase in-season vegetables and fruits to save money while integrating fresh produce into your menu plan.

4. Keep Meals Simple

 

While complex recipes with an abundance of specialty ingredients can be delicious, they are also more costly to prepare. On the other hand, simple meals made with a few ingredients can be just as flavorful, easier to prepare, and cost saving. For example, a simple pasta with meat sauce or lentil bolognese, parmesan cheese, and a side salad.

 

5. Cook at Home More Often

Restaurant meals and takeout add up quickly. Cooking at home saves money and allows you to improve the nutritional value of your meals. Additionally, you can batch prep home-cooked meals to enjoy as leftovers or the next day’s lunch. Try simple, one-pot meals like soups, stews, curries, and stir-fries using affordable ingredients.

6. Minimize Food Waste

Minimizing waste is one of the most effective ways to save money—every piece of food you throw away is like tossing cash in the trash!

  • Use leftovers creatively: Transform yesterday’s dinner into a new meal (e.g., roast chicken can become chicken soup or stir-fry).
  • Check the expiration date while grocery shopping: Avoid purchasing fresh foods like dairy that will spoil before you use them!
  • Store food properly: For example, store potatoes and onions in a cool, dark place, refrigerate ripe avocados to extend freshness and store bulk nuts and seeds in the freezer to avoid rancidity.
  • Freeze food before it spoils: If produce is about to spoil, chop and freeze it for later use in smoothies, soups, casseroles, and more. You’d be surprised how many foods you can freeze!
    • Cheese – Buy cheese in bulk to save cost. You can shred cheese and store it in a sealed bag in the freezer to use later!
    • Avocados – If your avocados are on the verge, cut them into chunks and flash freeze on a baking tray to avoid clumping. Transfer to a bag and use in smoothies!
    • Bananas – Peel and freeze for smoothies or baking.
    • Berries – Freeze on a tray first, then transfer to a bag to prevent clumping.
    • Bread – Freezer sliced bread to extend its use and avoid spoilage.
    • Herbs – Chop herbs and add them to an ice cube tray. Cover with olive oil or water to retain flavour. Freeze the herb cubes and then transfer them to a freezer-safe bag. Use the cubes in soups, stews, or pasta sauce!
    • Cooked grains – Freeze cooked rice, quinoa, or pasta for quick meals.
    • Cooked meat – Freeze leftovers in portion sizes for easy reheating. For example, freeze a portion of taco meat to add to a salad.
    • Leftovers – If you have freezer-friendly leftovers (e.g. soup or chilli), store them in a freezer-friendly container to reheat later.

Final Thoughts

As a Registered Dietitian, I recognize that while prioritizing a nutrient-dense diet is essential for health, managing a grocery budget is also a top priority for many Canadians. Strategies like meal planning, keeping meals simple, choosing affordable ingredients, and shopping smart can help you enjoy nutritious, satisfying meals while staying within budget! By making intentional choices, you can support both your health and your finances.

Meet Courtney Berg, RD, B.Sc. Nutrition

About Courtney  |  Courtney Berg is a Registered Dietitian and completed her Bachelor’s Degree in Nutrition from the University of Saskatchewan in 2016. Her approach to nutrition continues to evolve as she learns and grows with her clients at Vitality Nutrition. However, a holistic approach remains the base of her philosophy with an emphasis on understanding how nutrition as well as sleep, mindset, exercise, and the environment work together to influence whole body health.

About Vitality Nutrition  |  Vitality Nutrition is a collective of Registered Dietitians and Nutritionists supporting clients in Saskatchewan and across Canada! We incorporate a unique and meaningful approach to food, fitness, and performance that empowers clients to build life-long habits and see lasting results.