Stretching Your Food Dollar: Cost Saving Grocery Tips
As food cost continue to trend upward, this can create more challenges for individuals and families when it comes to eating well. Below are some practical tips on how to save money on your food bill without compromising on nutrition.
Plan ahead. Planning meals and creating a grocery list helps prevent food waste, reduces impulse purchases, and keeps grocery spending in check.
· Shop your kitchen first and plan meals around ingredients you already have.
· Make a menu plan for the week to help create a shopping list so you buy only what you need.
· Stick to your list. Try not to shop when hungry or in a rush!
· Check grocery store flyers to find discounts and plan meals around sale items. Download the Flipp App to view your local flyers & coupons https://flipp.com/
Shop what’s in season. Fresh produce is one of the most challenging food groups when it comes to rising food costs.
· Buy your produce whole and peel and chop yourself.
· As veggies and fruit wilt or become overripe, chop them up and freeze to add to soups, stews and smoothies later.
· Choose frozen and canned fruits and vegetables more often. They are just as nutritious as fresh and often more affordable, especially for out-of-season produce.
Cook at home more often. Restaurant meals and takeout add up quickly. Cooking at home saves money and allows you to improve the nutritional value of your meals.
· Prepare simple, one-pot meals like soups, stews, curries, and stir-fries using affordable ingredients.
· Batch prep meals to enjoy as leftovers or the next day’s lunch.
· Look here for delicious, affordable, and healthy meals https://www.ottawafoodbank.ca/recipes/
Incorporate more plant-based protein into your meals. Legumes (beans, lentils, dried peas), tofu and peanut butter offer great tasting protein at a good price.
· Try substituting a portion of the meat in your recipes with canned legumes.
· Look here for recipes using chickpeas, lentils, dry peas and beans https://pulses.org/nap/pulse-recipes/
Keeps meals simple. Meal planning doesn’t need to be fancy, keep it realistic.
· Substitute special ingredients in recipes with what you have on hand.
· Encourage your family to share their favourites and help with menu planning. The more input they have, the more likely everyone is to eat it.
The Rideau Family Health Team & Riverside Court Medical Clinic will be collecting non-perishable items for the Ottawa Food Bank from November 12th to December 31st. Donation boxes will be available at both clinics.
Additional Resources
The Ottawa Food Bank: An organization that provides fresh and non-perishable food, as well as supplies such as diapers, toiletries, and cleaning supplies to its network of more than 100 emergency food programs across the city. https://www.ottawafoodbank.ca/
Ottawa Good Food Box: An organization that strives to make fruits and vegetables more accessible and affordable for Ottawa community members who face barriers to accessing fresh food. https://www.ottawagoodfoodbox.ca/
Good Food Ottawa: A collection of programs and services to people in Ottawa who are struggling to afford food. https://goodfoodlink.ca/
