Eating on a Budget: Grocery Shopping
By Kristen Hruschak | December 5, 2022
The cost of food seems to be rising all the time. According to the Consumer Price Index Change, Albertans paid 10.3% more in October 2022 for the foods that comprise the Consumer Price Index than in the same month a year ago(1). As an example, the 3 pack of romaine lettuce I usually buy went from $3.97 in October 2021 to $7.79 in October 2022. That is a big difference! For those living on a fixed income, these price jumps can have a huge impact on what you purchase and ultimately, your nutrition. In this article, I will share my tips for healthy eating on a budget for grocery shopping.
Vegetables and Fruits
Fresh vs. Frozen vs. Canned vs. Dried
Oftentimes I will have people wondering about vegetables and fruits, and which kind is most nutritious. You may be thinking that fresh is best. For some vegetables and fruits, my answer is - maybe. Being in Alberta, with a short growing season, our access to fresh vegetables and fruits usually comes from outside the province, sometimes outside the country. Often vegetables and fruits are picked before peak ripeness, so that they can survive the journey to your grocery store. In this travel, some vegetables and fruits can lose some of the nutrient quality.
So what about frozen? Well, my answer is also - maybe. Vegetables and fruits are typically flash frozen, preserving their nutrient quality. However, freezing and then thawing can cause nutrient value to decrease. Additionally, cooking your vegetables and fruits, you may also lose some of this nutrient quality. You also increase availability of some nutrients for absorption by cooking your vegetables and fruits. Lastly, with canning and dried vegetables and fruits, you have similar preserving and loss of nutrient quality.
So which is best? Vegetables and fruits, whether they be fresh, frozen, canned, or dried, each offer nutrition for your day. Eating a variety will help to ensure you are meeting your nutritional needs. Frozen, canned, and dried vegetables and fruits can also be more cost effective, at times, compared to fresh varieties.
Look at this price comparison from my local grocery store:
Fresh Green Beans
$0.88 / 100 g
No Name Frozen Cut Green Beans
$2.00 / 750 g bag
$0.13 / 100 g
No Name Canned Cut Green Beans
$1.00 / 398 mL can
~ $0.26 / 100 g
Whole Grains
Whole grain products, surprisingly, have many low cost options available. Many nutritious options exist to fit any budget. Whole grain products that have gone through the least amount of processing tend to also have a lower price point. These options also tend to require more effort to cook, but you will have more control over how it tastes, and ultimately, what nutrition it can provide you.
Look at this example from my local grocery store:
Instant Oatmeal Packets
$4.29 / 10 pack box
$1.53 / 100 g
vs.
No Name Quick Oats
$2.49 / 1 kg
$0.25 / 100 g
Minute Rice
$11.49 / 2.6 kg
$0.44 / 100 g
vs.
No Name Long Grain White Rice
$4.49 / 2 kg
$.022 / 100 g
Protein Foods
Meat and poultry have seen a steady rise in cost for many years. One cost effective alternative to meat and poultry? Plant based protein foods.
Plant based protein foods include legumes such as beans, lentils, and chickpeas, soy products such as tofu, nuts and nut butters, and seeds.
Check out this comparison from my local grocery store:
Medium Ground Beef
$6.00 / 500 g
$1.20 / 100 g
No Name Canned Lentils
$1.19 / 540 mL
$0.23 / 100 g
Dried Green Lentils
$3.49 / 900 g
$0.39 / 100 g (uncooked)
My Top Tips for Eating on a Budget
Go for vegetables and fruits that fit in your budget. Fresh, frozen, canned, and dried vegetables and fruits are all great choices!
Go for whole grains foods such a oats, rice, and pasta instead of their convenient alternatives.
Give plant based proteins a try!
Where can I get more support with healthy eating on a budget, grocery shopping tips, and general nutrition advice?
If you would like more information on support for nutrition, meal planning, and budget grocery shopping tips to promote healthy aging, I can help! I offer in person and virtual nutrition counselling support for healthy aging, metabolic conditions, and neurological conditions.
Read more about my services here: Virtual and In-Person Nutrition Counselling.
And remember to check with your insurance provider to see if you are covered for Registered Dietitian Services through your plan or health spending account. Dietitian services are also tax deductible!
References
Government of Alberta. (2022). Consumer price index change. Economic Dashboard. Retrieved December 2, 2022, from https://economicdashboard.alberta.ca/ConsumerPriceIndexChange#alberta