* wash all fresh foods well regardless of whether or not they are organic—use a Fruit and Vegetables wash on commercial produce to remove residues and waxes.
*the busier we are, the more pre-packaged and prepared foods we tend to use. By eating more simply we can improve our purchasing power.
* eat locally produced foods whenever possible and eat in season
*organically grown foods have been shown to be more nutritious and so are a better value.
* bulk foods are usually less expensive
* If you make more than you can eat, freeze it right away, label and date the container
* get in the habit of using these leftover portions for lunches or later dinners
* don’t let food go bad in your fridge, use things up, try not to be too picky
* cook beans in large batches and freeze for later use
* evaluate your foods in term of nutritional value per dollar and avoid foods that are low in nutrition as poor dollar value, drop all empty calorie, processed foods and do your own cooking!
* Organic Wheat Pasta costs $5.85kg, Whole Kamut $6.99kg. But plain, organic Brown Rice only 3.99 kg.
* eat a whole grain based diet, use beans to complete proteins, vegetables, fruits, seeds etc. to round out and balance your diet. Oatmeal, seven grain cereal, cornmeal pudding are good breakfasts. Avoid prepared cereals made from refined grains: over sweetened and over processed.
Other cooks also added tips for healthy eating on a small budget:
“I totally try and buy what is in season and get lots of it. I cook a lot at one time of things that are on sale and then freeze them for later.” – Jessica Morin
“I look at produce in the mark-down bins. Often they are still good at half the price.” – Tiara Rodgers
“When I was a student I tried to think out the week on Sunday. Sometimes I would cook lots of chicken on Sunday, then put the left-overs intomy desperation pasta and maybe even cook up the bones for a chicken soup.” – Danielle Johnstone
“Eat mostly the cheaper nutritious grains, pastas and potatoes but save a bit of money for some really good stuff. A small jar of Thai curry paste, some coconut milk or some small chunks of good Farmer’s Sausage can go a long way to adding great flavour.” – Allison Alder
“Cook big quantities of rice or grains or beans and then freeze these in plastic containers. Then when you are busy you can just pull out the base of your dinner and its ready to go.” – Paris Voykin
“Eat beans. They add tons of nutrition and you can do lots with them. I love canellini beans for a creamy humous dip or sandwich spread.” – Shaun Shelongosky