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21 Tips for Eating Healthy on a Budget

Kyla Shaw


I know the struggle of trying to eat healthy on a budget. Why is Mac n Cheese or frozen dinner and junk food so cheap yet organic and “healthy” food out of reach sometimes for the average consumer or a family with one more child? 


It can be near impossible to meal plan while taking in all your families dietary requests and restrictions while making sure you get enough veggies, a balanced diet and all the nutrients you know you need to have optimal health while at the same time running your house and juggling your career, kids, family and friends. 


Here are some tips to make it a bit easier to eat healthy on a budget. 



Tip #1 - Look for Discount Stores


Alot of big grocery chains have discount versions, and example is Zehrs has No Frills. Your local stores also can be cheaper but make sure to check your prices. My area has Dutchies, Save a Lot and Di Petros. They may not have the best “shopping experience” but you will more than make up for that in savings. 


Tip #2 - Use every points program available!


It may be a bit time consuming but it will be worth it. Shoppers always has some great deals if you use your offers and shop the flyers for sales. They carry the PC brand which is known for quality and they have an excellent satisfaction guarantee, you can return any PC product you are not happy with for a full refund even if you have consumed it already. You can also get a bank card through PC Optimum to get even more points and you can earn at ESSO gas stations as well. Sobeys is affiliated with Air Miles and it is really easy to earn money quickly if you can keep an eye on the flyer. Air Miles is another one associated with a gas station as well, you can earn miles at Shell.


Tip #3 - Download every coupon app and extension.


Checkout 51 tends to feature organic and healthy brands as well as natural supplements and remedies as well. Honey is a good web brower to install and Im sure you have heard of RAKUTEN(formerly EBATES). Caddle, Ampli and Eclipsa are all good. I use an app called the LIFE app and you can get cash back, travel credits and soon crypto when shopping at places like Walmart, Whole Foods, Groupon, Door dash among many other non food stores. Contact me if you want to know more about that app. There are lots of websites dedicated to coupon clipping and deals as well.


Tip #4 - Download the FLIP app.


It will help you compare prices as well as price match at stores. It may take some time to organize especially when you combine coupons, use apps and price match at the same time but I have had times where the store owes ME money when Im all done and I go home with bags of free food! The people behind may not always be happy but if you are nice and apologize I find that goes along way. 


Tip #5 - Find a produce CO-OP in your area.


You will be supporting local farmers and getting a good deal on produce at the same time. Some farms do delivery, some pick up and some even allow you to get a discount if you pick your own or donate labour during harvest season. This is the best way to ensure you know where your produce is coming from and ask about their pest control methods to make sure you are eating as organic possible as well. 


Tip #6 - Source out a farmer in your area .


Also invest in a freezer so you can buy a half or quarter of a cow once or twice a year. Some are a set price and some are by the pound so do your homework to figure out which cuts you prefer and what is more cost effective. You may pay more for some cuts but you will save on others you may not normally consider purchasing due to their cost at the grocery store. Again, you are also ensuring you know how the animal is being treated, their food source and what kind of medications and slaughtering process they implement. 


Tip #7 - Check out the racks in the departments for “clearance” or “seconds”.


I often buy already ripe bananas or produce I can use that day at a much discounted price. The FlashFood app sells discounted items from Loblaws stores and you can purchase them online and pick up in the store. There are many Organic and healthier products I also find on clearance because they are not always a big seller and they are close to code or are discontinued due to lack of sales. Supplements are often marked down when they are coming up to their best before date but that date is really just a guideline and many are perfectly fine for months after.


Tip #8 - Find the warehoues.


Most cities have “warehouses” that bring in returns from Amazon or by pallets that contain food items and supplements you can buy for a fraction of the cost. Make sure to stock up though because you never know if you will find them again, its a gamble each time you go but for me thats half the fun of it! 


Tip #9 - Shop the mark downs.


Most stores mark down their food at certain times of the day once they get close to their due date. Employees often check dates early in the day and shoppers know this so the good deals don’t last long on the shelves. Some stores do it at different times of the day, don't be shy about asking when each department does theirs.


Tip #10 - Make cheap healthy recipes.


Lentils, black beans, kidney beans and pasta, rice, quinoa, couscous are all examples of very cost effective meals to incorporate and are extremely versatile. Quinoa is a complete protein and they even use it for astronauts because its mineral rich, gluten free and contains all the essential amino acids. When you combine rice and beans it makes a complete protein and has an extremely high fiber content. Make sure to choose whole grain, sprouted or even cauliflower, bean or kanjac noodles for an even healthier option. Some take a bit getting used to but there are so many options out there now you are sure to find something you like. These may be on the pricier side but you also dont need as much as they will be more filling than durum pasta and if you add veggies this can still be a cost effective option. 


Tip #11 - Check out your local farmers markets.


You can often get products cheaper than in stores especially when they are in season. Many times you can barter and if you go often enough and get to know the sellers they give you a better deal especially if you ask. Go closer to closing time and many will also mark down their inventory because they dont want to pack it up and bring it back to their farm and risk it going bad. 


Tip #12 - Source out a local butcher in your area.


You do need to know your prices because some things will be more expensive but others are not and again, you know its not coming from a big slaughter house where the animals are shipped in from commercially owned farmers and during the process they are more concerned about quantity and profits than the quality and care of the animals and meat they produce. When you eat quality foods you tend to nourish your body with products that contain higher concentrations of nutrients which in turn satisfies you so you are not eating as much as you would when eating lower quality foods. 


Tip #13 - Cook more vegetarian meals.


Meat can be quite expensive and the cost just keeps rising. You will be surprised to find your grocery bill is not as high if you choose meals more often even with the price of vegetables these days. 


Tip #14 - Flash frozen vegetables.


They contain the same nutrients as fresh ones so make sure to stock up on sales when you see them because they are often cheaper than buying fresh. Invest in a deep freezer so you can also take advantage of multi-buy discounts even though you may not have a plan to use them in the next week or two. 


Tip #15 - Check the unit price.


Most stores have unit prices listed on the price tag. They are often listed as each, per gram, per lbs etc… once you learn to read them it will be much easier to compare prices than doing the math when comparing products. 


Tip #16 - Always remember that you pay for convenience!


Buy potatoes and make your own french fries, make big batches of soup instead of buying canned, consider buying flats of tomatoes to make sauce in the summer…there are lots of ways to save if you put some time and effort into it. Consider planting a vegetable garden or learn canning and make things from scratch. Nothing tastes better than a fresh loaf of bread right out of the oven(or breadmaker) and you have the bonus of knowing exactly what ingredients you are feeding your family. 


Tip #17 - Buy bulk whenever possible.


It is usually cheaper when you buy in bulk. Have a space in your house for overstock even if its just an extra cupboard or shelf in the basement. Visit bulk stores like Costco as they often have items called “loss leaders” which are priced below cost to get customers in the door. Just remember to try and avoid impulse shopping and stick to your list, its easier said then done!! Lol 


Tip #18 - Store brands are often cheaper than name brands.


In most cases there is no difference at all. Many stores also have their own brand of organic products which can be very cost effective as well. Always check ingredients though because some may have filler or may not be as good quality as the “original” brand. 


Tip #19 - Think very hard about what you are purchasing.


Many times we throw out foods we bought with the intention of using but often do not get around to it and end up throwing it away. Try and make a meal plan for the week and stick to it or even better, meal prep for the week and freeze or prepare things ahead of time so you know everything you purchased has a purpose. 


Tip #20 - Consider a meal delivery service.


You may think this might be more expensive but most times you can sign up and get heavily discounted “promo” deals for first time users. Remember you can sign up with different emails per person in the house as well as there are several different companies that provide this service. Once signed up you also get offers in the mail or email which brings the price down considerably. If you consider you are only getting ingredients you will use with no waste as well as only getting small quantities of things instead of buying full size products you may never use again this may actually end up being cheaper than buying groceries and cooking yourself. 


Tip #21 - There is a Scanning Code of Practice.


 Some stores honor the Scanning Code of Practice but not all so check before you try and use it. How it works is if you find a product that scans at a higher price than what the label says you will get that product free if its under $10.00 and anything over that you get $10.00 off. Most stores honor this and even if the cashier is not aware ask for a supervisor or manager and they will make sure it is implemented.  Be prepared you may have to wait a few minutes for a price check and you need to double check that the item matches the label exactly, specifically the UPC code, or they wont accept it. You will find many items you can use this with the day after a sale as the computer system is often wrong and employees also miss putting the correct labels up. Dont take advantage of this though because some people make it a habit of doing this every week for most of their order because they know its very easy to catch mistakes and they are less likely to be willing to honor it.


I hope you found this list helpful and I am happy to chat with you about other ways you can change your habits and find ways to eat healthier! 

















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