Budget-Friendly Nutritious Options

Eating well can look different for everyone, and there’s no single “right” way. Nutritious eating supports health, energy, and well-being. However, the cost of fresh produce can make it harder to fit health-promoting foods into many people's diets. This resource highlights some of the lower-cost foods that are packed with vitamins, minerals, antioxidants, protein, fibre, and healthy fats to help everyone access healthy choices. Use this as a starting point to explore what works for you and your lifestyle.

Tips for Making Food Go Further

These strategies may help you stretch your groceries, reduce waste, and make meal prep easier:

• Buy in bulk when possible for staples like rice, beans, oats, or flour. The cost per gram significantly reduces with larger volume products.
• Consider store brands (e.g., No Name, Compliments), which are often less expensive than name brands; the packaging may be less enticing, but the food inside often provides the same nutrition benefits!
• Explore local dollar stores or discount retailers for more affordable options.
• Use frozen or canned foods; they can be just as nutritious as fresh and often last longer.
• Check flyers or apps (e.g., Flipp, Flash Foods, Good to go) to compare deals and prices.
• Look for discounted or “reduced-price” produce sections in stores.
• Reduce food waste by freezing leftovers, using extra portions in new meals, or repurposing ingredients.
• Compare the price per gram or per kilogram on shelf labels to identify the best value.

Vegetables

Examples of vegetables that are often lower cost year-round:

• Carrots, cabbage (green, red, Napa), onions (yellow, red, green), potatoes, sweet potatoes, cucumbers, celery, beets, turnips, squash (butternut, acorn, spaghetti), zucchini, radishes

Frozen vegetables are convenient and last longer; any variety can be nutritious:

• Peas, mixed vegetables, broccoli, spinach, green beans, stir-fry blends

Canned vegetables (choose “no added salt” when possible) can also be included:

• Tomatoes (diced, crushed, whole), pumpkin purée, green beans, corn, peas

Fruits

Fresh fruits often lower cost year-round:

• Bananas, apples, oranges or mandarins, pears,

Frozen fruits are handy for smoothies, oatmeal, or snacks:

• Mixed berries, mango chunks, and pineapple are all delicious options.

Canned fruits (in water or their own juice, not syrup) can also be a nutritious option:

• Peaches, pears, pineapple, mandarin oranges or unsweetened apple sauce

Whole Grains

Examples that may be affordable or available in bulk:

• Oats (regular or quick), brown rice, whole wheat bread (store brand or discounted bakery loaves), whole wheat pasta, whole grain or corn tortillas, barley

Protein Sources

Plant-based options:

• Dried or canned beans (black, kidney, chickpeas, lentils), lentils (red or green), peanut butter, chia seeds or flaxseeds, tofu (firm or silken), Texturized vegetable protein (TVP) Animal-based options:

• Eggs, canned tuna or salmon (in water), whole chicken, chicken thighs or drumsticks, ground turkey or chicken, frozen fish (e.g., tilapia, pollock, cod)

Dairy & Alternatives

• Plain yogurt (store-brand tubs are often lower cost)
• Cottage cheese
• Block cheese (shred yourself to save money)
• Low-fat milk (1% or skim)

Healthy Fats

• Olive oil (larger bottles may be more cost-effective)
• Canola oil
• Peanut butter
• Sunflower seeds
• Flaxseeds or chia seeds

The goal is learning and experimenting with what works best for you and your household, not perfection. Everyone’s budget, access, and household needs are different.

If you’d like guidance on choosing nutritious foods that fit your health goals and your budget, your Constant Health dietitian is here to support you.

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