Good Nutrition on a Budget

Just like everything else, the cost of food is rising, making it more difficult for most of us to eat well on a budget.

Pricing of food has risen by 4.4 per cent, according to a recent report from Statistics Canada. Food staples such as milk, eggs, fresh vegetables, coffee and bread are not immune from the price hikes, meaning the bottom line on everyone's grocery bill will be effected.

Registered dietitian Cassandra Reid at Cleveland Clinic Canada offers some advice on affording good nutrition throughout the year.

Make a Plan With the Food Groups in Mind
Reid says that eating well on a budget all boils down to planning around certain foods. Figure out what you want to eat for the week ahead of time so that you're buying exactly what you need for the next seven days. You don't have to stick to recipes either, just pick a protein, fruit and vegetables and a starch for each meal. A good option for inexpensive lunches would be a salad of tuna, red pepper and iceberg lettuce. Or an egg salad sandwich contains good, nutritious value too. Make the most of a loaf of bread and keep it in the freezer so it doesn't go moldy. For a dinner option you could bake a broccoli and chicken pasta casserole, using a creamy soup for sauce and freeze the leftovers for another day.

Focus on protein
We've all been overindulging but coming out of the holidays we'll be pulling in the reins a bit and protein will help with the transition from face-stuffing to responsible intake. Proteins help control feelings of satisfaction. Unlike with carbs, for instance, you'll feel full for a sustained period after eating canned beans, tuna or canned salmon. Good tips for saving include buying meat in larger packages and freezing what you don't use. With chicken you can buy a whole bird instead of pricey cuts like boneless, skinless breasts.

Forget fresh
In the winter a lot of the fruits and vegetables available at the grocery store have been shipped in from places like South America. Indirectly, you're paying for those flights (and not collecting the travel points). Buy frozen produce, which is often picked locally and which retains most of the nutrients. Choose fruits and vegetables with vibrant colours.

Use berries in smoothies for breakfast and you'll get the antioxidants you need. Add a bit of frozen or fresh yogurt and some ground flax seed for starch and you've got yourself a meal.

Save by Spending
Reid says at the end of the day it may be marginally more expensive to consistently eat healthy but a little thinking can stretch your dollar. Consider this: If you're not eating well you're paying for it in other ways -- mainly in loss of energy and productivity. So in the long run, it pays to be good to your health.