It is important to recognize that there are many factors that influence how much food costs, including:

• the season of the year;
• the amount of processing a food undergoes;
• where the food is produced; and
• the type of packaging. 

Take stock of your current meals and see if you can make new plans and healthier choices that include healthier food options, especially whole foods.

Whole foods are those that are in their natural state, such as:

• Fruits, vegetables, unpolished grains (e.g., brown rice, multigrain breads), chicken, fish, lean meats, eggs, pulses (such as beans, lentils, peas and chickpeas), milk, raw nuts, unpasteurized honey.

Junk Food vs. Healthy Food
Research shows that higher calorie, less nutritious “junk” foods are often cheaper than healthier food choices.

But the real issue is what kind of nutritional value are you getting for your money? Though it may seem, at times, to be more costly to purchase healthy foods, there are many steps you can take to minimize your monthly food bill.

Aim to make the healthiest food choices every time you go shopping, while making wise decisions that stretch your healthy food dollars.

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Here are some helpful tips:

• Plan your meals like a restaurant. Restaurants keep foods costs low by planning ahead, a strategy you can use at home. 
• Consider the season. The price of most vegetables and fruits varies by the season.  During summer and fall, prices for most varieties of produce are at their lowest because their availability is high.  Take advantage of this reality by enjoying berries, asparagus, new potatoes, fresh green beans and other seasonal treats.  In winter, plan to include vegetables like potatoes, carrots, cabbage and squash, as well as fruits such as oranges, apples and bananas. 
• Do it yourself.  Many foods require some preparation even before you can use them in recipes.  Carrots must be peeled, meats must be trimmed of fat, and chicken may need to be de-boned or have the skin removed.  Some foods are sold in forms where this work has already been done.  These “pre-prepped,” foods can be very expensive, in part because you are paying for the manufacturer to do this extra work.  Cut costs by doing it yourself!
• Buy locally.  Locally produced foods can be less expensive than those we import from other parts of the world.  Alberta produces a bounty of nutritious foods throughout the entire year.  Check labels to find Alberta grown products.
• Don’t pay for packaging.  Packaging helps to protect foods during transportation and shipping.  Packaging is also used to capture our attention and promote the sale of foods.  The way that a food is packaged influences the ultimate price that it is sold for in the grocery store.  Avoid high-priced items by buying in bulk, or choosing foods that are minimally packaged.

Mass Production, Home-style!
Restaurants and fast food outlets cut costs by mass producing the dishes that they serve.  This approach tends to lower costs because it is often cheaper to buy ingredients in larger versus smaller amounts.

You can use this same approach to cuts costs when shopping for healthy foods.

• Double up on recipes.  Double your recipes for healthy foods like chili, stew, soups or casserole.  Enjoy half the recipe immediately.  Freeze the other half to enjoy in the future.

More Wise Steps
Get in the habit of monitoring food prices at local outlets.  Scan flyers ahead of time to see what is on sale. 

Stock up on non-perishable items, such as canned tomatoes or tomato sauce; frozen vegetables; whole grain cereals or rice, and tuna canned in water.  Buy and freeze sale-priced meats, fish, poultry and whole grain items.

Consider cooking more meals with friends or neighbours.  Meal planning is more fun when you do it as a group.  Start your own community kitchen by bringing together a group of friends or neighbours.  Plan to cook a number of recipes you all enjoy as a group.  Purchasing the ingredients in bulk will allow you to keep costs down.

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Good Food, Good Planning
Your wallet knows when you have spent too much money on junk foods with limited nutritional value. Aim to cut out or strictly limit the amount of junk foods in your family’s diet, such as soft drinks, chips and snacks, juices, packaged cookies, crackers, prepackaged meals, and other processed foods.

Make a weekly menu and have a regular grocery list. Having a list helps you to avoid impulse purchases, such as donuts, chocolate bars, chips or other junk foods.

Don’t forget to reduce or avoid takeout meals and dining out. By reducing such meals even once or twice a week, you can save a lot of money and put it towards healthier choices, such as fruits and vegetables.

Enjoying healthy foods doesn’t have to be expensive.  With some planning and awareness, you can create great-tasting, nutritious meals at a reasonable cost.

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Learn More
Eat Local First
Aims to help Edmonton-area consumers find local food producers, processors and retailers.

Overcome Barriers - Eating Well with Canada’s Food Guide
Information from Health Canada that offers tips on meal planning, making healthy choices and keeping your food costs in check.

Healthy Eating on a Budget
Information from the City of Ottawa Health Unit which offers practical advice on cutting food costs.
 
Making the Most of Your Produce Dollar
Information from the Leeds, Grenville and Lanmark District Health Unit (Ontario). Offers tips on buying affordable vegetables and fruits.

Everybody’s Food Budget Book (City of Ottawa) 
Offers practical tips for making healthy eating affordable.