Eat healthy this summer while on a budget

Investing in health is the most important investment you will ever make; however it doesn’t have to be the largest. Here are some cost saving tips to eat healthy this summer. 

Plan your meals ahead of time

Meal planning for the week can take some time initially but you will spend less time and money once you get to the grocery store. When we don’t plan, we end up getting foods that may or may not be consumed in time, leading to more food waste or wasted fridge space. We are also more likely to just grab something, instead of having the more nutritious, cost effective, homemade alternative. The average Canadian household throws out 215kg or $600/year, so keep that money in your pocket this year. This will also have a big impact on our planet, so make a plan, shop smart, and avoid those extras or include them in next week’s plan. 

Ditch the junk

Once in the grocery store shop the perimeter of the store, avoid processed foods. Although initially it appears the pre-packaged or frozen food is cheaper, in the long run it is not. Making your own pizza is cheaper and far more nutritious that any frozen or delivered pizza- Cauliflower crust pizza is one of my favourites.

Purchase groceries in bulk

Purchasing large quantities will save you time and money. It may seem like a large purchase initially but in the long run, think of those saved trips back to the store. Having things on hand, when times get busy will save your health and your wallet. This specifically applies to things you can freeze like meat, frozen fruit/vegetables and items with a relatively long shelf life such as onions, sweet potatoes, oils and nut butters. Buying fruit and vegetables in season will be cheaper and can be easy to freeze for future meals.

Something to look for is a bulk produce seller in your area. Often you can get great deals on large case lots. And if it’s too much for your family-maybe team up with a friend or family member to split a case lot item that you can both save on.

Food storage becomes another important factor when buying larger quantities to prolong shelf life and prevent waste. Understanding how to preserve certain foods is important. With produce you want to take it out of the plastic bags, the bags will suffocate the produce and speed up the rate of decay. Do not wash produce until it is ready to be consumed, the moisture will cause mold and decay. Keep produce whole, once you rip of stems it will allow microorganisms to grow. 

Get the most out of your meat

Meat is generally the largest ticket item on the shopping list. Chicken breasts can be quite costly, instead go for the whole chicken, then you’ll also have a carcass to make highly nutritious bone broth. You can also go for some cheaper cuts. And don’t forget to freeze any extra in portion sizes. Investing in a vacuum sealer to keep your meat fresh might be a great idea to prevent freezer burn.

Know your stores

Another great way to make your dollar go further is to figure out which stores have the best prices on different types of food. For example, one store may have the best price on fresh, high-quality produce but the meat is more expensive. This may require some research and shopping around, for future trips have different lists for different stores, but can go along way especially if purchasing in larger quantities. In season shopping outside the supermarket can be a great option, like farmer’s markets or other outdoor markets.

Homemade salad dressings and dips

Making your own salad dressings and dips like hummus, guacamole, tomato sauce, etc is a great way to eat healthy while on a budget. This is one of my favourite tips to not only to save money, but then you will know what is in your food. Often salad dressing and dip labels are a never-ending list of preservatives, flavours and sugar. Make your own for less and stick to quality whole foods get rid of the hidden preservatives, and unneeded sugar.     

Start your own garden 

It’s not too late! You can still plunk those seeds in some dirt and have a nice little harvest! Especially things that grow quickly like lettuce, spinach, carrots, and green onions. Not only is it good you’re your budget, but gardening is also good for the mind and body. It’s good exercise and stress relief.

There are unlimited benefits of growing your own foods; it’s organic, it is loaded with nutrition because it doesn’t have to travel, good for the planet, it tastes better, it lasts longer, and seeds are very low cost. You can continue your gardening journey after summer ends by growing your own herb garden throughout the winter months. Herbs like rosemary even act as air purification plants, removing indoor pollutants. You can save yourself from buying dried herbs in the store and reduce the amount of sugar loaded sauces you use by increasing your food flavour in a healthy way. 

Go organic

There is lots of buzz around eating organically, and there is no doubt organic is the healthier, cleaner option. However, it can be an expensive option, if you are on a tight budget I generally suggest getting familiar with the dirty dozen. There are 12 fruits and vegetables that will expose us to more chemicals than others these are known as the dirty dozen. Last year’s list of the dirty dozen were strawberries, spinach, kale and collard greens, peaches, pears, nectarines, apples, grapes, bell peppers, cherries, blueberries, and green beans.  I highly recommend these foods be consumed organically whenever possible. While the Clean 15 foods are foods that will expose our bodies to less chemicals, are not as  important to be consumed organically.  The Clean 15 are avocados, corn, onions, pineapple, papaya, peas, asparagus, honey dew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots.

Let’s have a great summer!

Summer can be busy and hard to manage food in a way that is healthy for both our bodies and our wallets. With some planning we can make shopping decisions that will keep us and our families feeling great all summer long without breaking the bank.