Nutrition on a Budget

How do you balance nutrition with budget?

1. Focus on alternatives and reductions. Smart substitutions will allow you to minimize the pricey items and focus on others. Substituting meat for other protein sources such as quinoa, beans and lentils will ensure you maintain the nutritional value while lowering the expense. Frozen versus fresh foods will minimize waste, reduce cost and ensure nutritional value.⠀
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2. Batch cooking. Cooking in larger batches not only saves time, it saves money! Batch cook essentials such as brown rice, quinoa, marinated meats, stews and casseroles and freeze extras to always have on hand.
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3. Try to bulk buy. Stocking up when items are on sale and buying in bulk cans add up to big savings. Costco, Bulk Barn, Well.ca, Superstore and local discount stores are all great options when it comes to stocking up. ⠀
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4. Meal Prepping! If you tend to grab on-the-go, this is a game changer. Meal prepping prevents those last minute quick fixes which can be costly for your wallet and your health. ⠀
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5. Focus on the dirty dozen and clean 15 from EWG. Save money by focusing on the clean 15 items and not having to buy them organic. As well, items with a thick skin, such as bananas and avocados are additional items you can save money on by not buying organic. When it comes to the dirty dozen list, these are the most heavily sprayed produce items so you’ll want to save your pennies and buy organic for these items. Another method if you can’t afford organic is to ensure your washing your produce well to remove pesticide residue from the outer skins.
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6. Lastly, BE OPEN. Try new things you haven’t tried before. Be open to the alternatives and try them in different ways. Find what works for you, your family and your taste buds.