Smart Shopping: How to Eat Well on a Budget
Parents often face the challenge of providing nutritious meals while staying within a budget. Eating healthy doesn't have to break the bank, especially when you have a family to feed. Fortunately, with some planning and smart shopping strategies, it's possible to eat well without overspending.
Here are 5 ways to eat better (and cheaper!) on a budget:
1. Imperfect Produce + Consider the Season!
Let's face it, sometimes our produce looks like it just rolled out of bed after a rough night – and that's perfectly okay!
Embrace the "ugly ducklings" of the grocery world with services like Odd Bunch, Flashfood, and Too Good to Go. These options offer imperfect produce at discounted prices (almost up to 50% less than grocery stores!), which are just as nutritious as their better-looking counterparts but come at a lower cost.
Also consider purchasing fruits and vegetables that are in season, as they tend to be cheaper and fresher. Take a look below to see which fruits and vegetables are currently in season:
Source: https://fullscript.com/blog/healthy-eating-on-a-budget
2. Technology: A Shopper's Secret Weapon for Affordable Meals
Take advantage of technology to save money on groceries with apps like Food Hero, Flashfood, Too Good to Go, and Flipp. These apps offer discounts, coupons, and deals on a wide range of products, helping you stretch your food budget further. Explore the features of each app to find the best deals in your area and plan your shopping accordingly.
3. Farmers’ Market
Visit your local farmer's market to find fresh, seasonal produce at competitive prices. By buying directly from local farmers, you can support the community while enjoying high-quality, fresh ingredients. Additionally, farmer's markets typically offer produce only, which can help prevent impulse buying and tantrums from children wanting ultra-processed snacks.
Head to this website to find a farmers’ market near you (specific to Ontario, Canada): https://www.farmersmarketsontario.com/
4. Frozen and Pickled
Stock up on frozen fruits and vegetables, which are sometimes more affordable than fresh produce and have a longer shelf life.
Consider pickling excess produce to preserve it for later use. Pickled vegetables add flavor to meals and can be stored for an extended period.
Head to this website to learn how to easily pickle any vegetable: https://www.thekitchn.com/how-to-quick-pickle-any-vegetable-233882
5. Canned vs. Dried
Compare prices between canned and dried goods, such as beans, lentils, and tomatoes, to find the most cost-effective options.
- Dried goods are often cheaper and have a longer shelf life, making them a budget-friendly choice for pantry staples.
- Canned goods can be convenient and may be preferred for certain recipes. Consider your needs and budget when making your selection.
Consider the table below to understand the difference between canned and dried foods to help you determine what will best suit your needs:
Source: https://www.survivalfoodkits.co/blogs/survival-food/freeze-dried-foods-vs-canned-foods
Bonus: Growing/Sharing!
Consider starting a small garden to grow your own herbs, fruits, and vegetables. Gardening can be a rewarding and cost-effective way to access fresh produce. Research shows that gardening not only provides fresh, nutritious food but also offers physical and mental health benefits, including stress reduction, increased cognitive functioning, and reduced blood pressure.
If you have excess produce from your garden or find yourself with more than you need, consider joining a neighbourhood food share program or sharing with friends, neighbours, or local food banks. This way, you contribute to your community and reduce food waste.
Head to this link to learn how to grow your own garden in very simple steps: https://www.almanac.com/vegetable-gardening-for-beginners
Takeaways
Eating better on a budget is achievable with some creativity and strategic shopping. By incorporating these five tips into your grocery shopping routine, you can provide nutritious meals for your family without overspending. Happy and healthy eating!