Tag Archives: Canada’s New Food Guide Tips – Healthy Eating on a Budget

Canada’s New Food Guide Tips – Healthy Eating on a Budget

We have all heard that’s it too expansive to eat healthy.  Well if you are feeding more people than yourself you will know this is true when a head of cauliflower can run you $6.99 some days.  Well Health Canada as posted some great tips on how to eat the new Food Guide on a budget. 

Stick to your list

Buying only what is on your grocery list will help you cut down on impulse buys.

Shop for sales

Check out flyers, coupons, mobile apps and websites for deals on foods that are on your list.  Most stores have apps now for their weekly flyer deals. 

Look for reduced prices and store brand items.

Products getting close to their best before dates and oddly shaped or slightly bruised produce may be offered at a lower price. These products will be just as healthy as their “perfect” varieties.

Compare prices

Compare the unit prices on the labels to know which product is less expensive overall.

Shop in grocery stores where price-matching is offered.  Use the stores flyers to price match products on sale.

Scan different shelves. Companies pay more to place their products at eye level. You may find other versions of the same foods on higher or lower shelves.  This is where you will find store brands that are way cheaper but just as good. 

Foods sold in single-serve packaging can cost more. Buy the full size or family size version and divide it up yourself.  Go to bulk purchase stores but know your prices. 

Stock up

Stock up on canned goods and staples when they are on sale.

Extend the shelf life of sale products


  • fish
  • fruit
  • vegetables
  • whole grain bread
  • lean meats or poultry

Buying foods in bulk can help you save money. Be careful not to buy more than you need, because this can lead to waste.  Your freezer is your best friend. 

Consider the season

Fresh vegetables and fruit are usually less expensive when they are in season.  Shop markets. 

Frozen and canned vegetables and fruits are also healthy options. They can be less expensive than fresh produce when it is out of season.  Watch for sodium content. 

Choose plant-based protein foods more often.  They are cheaper compared to the meat alternative. 

Beans, lentils and other legumes are inexpensive protein foods. Use them in your meals several times a week.

Limit highly processed foods

Limit highly processed foods. These are usually low in vitamins and minerals and can cost more.  Fast foods are not the way to go. 

Prepare foods at home. Although they can save time, prepackaged foods such as grated cheese and pre-seasoned meat cost more.  Buy cheese and meats on sale and freeze. 

Set a budget

Decide how much you will spend on groceries each week or month and stick to it. 

Explore grocery stores

Shop at discount grocery stores, which offer lower prices.

Avoid grocery shopping at convenience stores, which are more expensive and not healthy at all.