Smart Shopping: How to Eat Well on a Budget
Many parents find it challenging to provide their children with nutritious meals while on a budget. However, studies show that smart shopping, such as making a grocery list, can save parents up to 23% on their grocery bill! Here are 7 ways to eat better on a budget:
1. Imperfect Produce & Season Considerations
Consider this: Two similar sized gala apples have the same nutrition profile even if one is oddly shaped. Imperfect produce vendors such as Flashfood, and Too Good to Go are an easy way to find nutritious produce at a discounted price (almost up to 50% less than grocery stores!). These products come with the same nutritional value as “better-looking” produce, but come with a lower cost!
Another tip for buying produce is knowing when certain fruits and vegetables are in season. For example, when in season, Dr. Patel recalls that a bunch of Asparagus can cost $3.99 at his local Toronto grocery store. However, during off-season it can cost as much as $7.99 (and also isn’t as fresh!). Eating in season provides the benefit of fresher and cheaper fruits and vegetables. Take a look below to see which fruits and vegetables are currency in season:
2. Technology: A Shopper's Secret Weapon for Affordable Meals
There are many free services online to help save money on groceries, a few examples include Food Hero, Flashfood, Too Good to Go, and Flipp. These apps offer many ways to save money on groceries by providing coupons, discounts and deals on a variety of grocery products!
3. Farmers’ Market
Farmers’ markets are an easy way to find fresh food and produce at a lower price. Not only are you supporting local farmers, but also extending your budget while enjoying the high-quality foods that are to offer!
4. Frozen and Pickled
An alternative to fresh produce are frozen fruits and vegetables. These tend to be more affordable and can last for longer periods of time before going bad.
Another method to preserve produce is by pickling them for later use. This method can also extend the shelf-life of many fruits and vegetables.
5. Canned vs. Dried
Favouring dried beans and lentils can be a more budget-friendly option than their canned counterparts. Dried goods tend to be cheaper with the addition of lasting for longer periods of time before going bad. Canned goods can be helpful when you are in a pinch and don’t have time to soak or cook but often have higher levels of sodium so need to be used cautiously. Research shows that common foods have extreme differences in their sodium content when dried versus canned. For example, dried chickpeas have a sodium content of 5 mg/100g while canned chickpeas contain 220 mg/100g.
Consider the table below to understand the difference between canned and dried foods to help you determine what will best suit your needs:
6: Planned Shopping & Batch Cooking
As mentioned earlier, planning your shopping can save parents up to 23% on their grocery bill. Parents can also try meal prepping for a week, this not only prevents impulse purchases but also prepares parents with a structure for their weekly meals. Another way to save your grocery bill is batch shopping. Parents can cook larger portions of their meals in order to save it for later in the week or freeze it for another time.
7: Growing & Sharing
Another way to access quality food on a budget could be starting a small garden to grow your own fruits, vegetables, and herbs! Research also shows that having access to fresh produce offers physical and mental health benefits!
Takeaways
Eating better on a budget is possible with some creativity and strategic shopping. Incorporating these five tips in your grocery shopping routine can provide nutritious meals for your family without overspending. Happy and healthy eating!
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto