Healthy Eating on a Budget

Healthy Eating on a Budget

We recognize the additional challenges that people have been facing throughout the COVID-19 pandemic and that may continue as we start to explore ways to adjust to the changing realities impacting our lives. Healthy eating continues to be important in maintaining good health for you and your family. This month, we are providing tips for healthy eating on a budget.

The COVID-19 pandemic has posed financial challenges for many Canadians. Try these tips to practice healthy eating and reduce food costs:
  • Set a budget for the week or month.
  • Before going to the grocery store, compare prices using flyers, websites and mobile apps. Pick the grocery store that can offer you the most savings.
  • When shopping, remember that fresh, frozen, canned or dried can all be healthy options. Choose the one that is the best deal.
  • Prepare and cook foods at home. Try inexpensive protein foods like beans, lentils and other legumes in your meals.
  • Use leftovers to create new meals. Not only does this help save money, it also reduces food waste.

Substitution ideas


You can easily substitute ingredients in a recipe to use foods that are on sale or that you already have at home. This helps save money and can reduce food waste. For example, try some of these swaps in this summer Fiesta salad!
Combine salad ingredients in a bowl:
  • 1 can black beans OR 1 can red kidney beans, rinsed and drained
  • 1 can corn kernels, rinsed and drained OR 1.5 cups frozen corn kernels, thawed
  • 1 cup tomatoes OR 1 cup cucumber, chopped
  • 1 red bell pepper OR 1 green bell pepper, diced
  • ¼ cup cilantro OR ¼ cup parsley, chopped
  • ¾ cup cooked chicken, diced OR 1 can tuna, drained
Whisk dressing ingredients and drizzle over salad:
  • 1 tbsp lime juice OR lemon juice
  • 1 tbsp olive oil OR vegetable oil
  • ½ tsp ground cumin OR chili powder
  • ½ tsp garlic powder OR 1 garlic clove, minced
  • Salt and pepper to taste

Summer salads


Even though it is still important to take precautions by respecting physical distancing and other public health recommendations, take advantage of the summer weather by eating with others outside!

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