When economic times are tough, it’s hard to think about nutrition when we’re just trying to get some good meals on the table. Here are some great ways to save money at the supermarket, while staying healthy at the same time.

Embrace extras
Making larger servings and planning for leftovers is often cheaper. Buying whole chickens or fish can result in a myriad of dishes for the next few days.

Bag it from the bulk bins
Some items – rice, beans, pastas, are usually cheaper bought from bulk stores. We wouldn’t recommend items such as flour, herbs and spices – they can easily go rancid.

Go local
Shopping local or from farm stands means your produce will be fresher, and retaining more of its nutrients. Cutting the costs of transportation and importing eliminates the middleman – and most of the cost, with it.

Make it meatless
A few meatfree dishes a week is not just budget friendly, but helpful to the planet and loving to the animals. Try tofu stirfries, bulky bean chilis, and quinoa for great protein alternatives.

Learn to bake
Baking your own muffins, cookies and other treats are far healthier than store-bought versions. In addition, once you taste how much better a fresh, homemade baked good can be, you’ll never want to buy the prepared ones again. Freeze your creations to have on hands for after-school snacks, or breakfast on the run.

Go old-school with oatmeal
Oatmeal is a heart-healthy rice source of soluble fibre, which may help reduce blood cholesterol, and insoluble fibre, which helps move things alone. Buy large canisters of the  plain, slow-cooking varieties, and add your own fruits with a touch of cinnamon for a homestyle breakfast that’s budget friendly, too.

Get friendly with the musical fruit
Opt for canned and dried beans, peas, lentils and other legumes. They are low in fat, high in protein, and a great source of fibre. For about 50 cents a can, you can add a few other ingredients and make it an easy, four-serving meal.

Freeze it
Bread products, such as whole grain loaves, buns, and treats, can easily be frozen. whether you make your own or buy in large amounts, wrap tightly and freeze to maintain their life.

Go nuts with nuts
Nuts and seeds are filled with benefits. Walnuts, for example, have been shown to help lower LDL (bad) cholesterol. Pumpkin seeds pack an antioxidant punch. Almonds are rich in fibre. All are great sources of protein. Because a little goes a long way, buy large packages (think: Costco) and store in the freezer to eliminate  the chances of rancidity

Jump off of the juice
Whole fruit outweighs juice in nutrition and in price. Although juice might cost less, the actual fruit satisfies hunger as opposed to just thirst. With more vitamins, minerals, and fibres, its a healthier choice, too, instead of just empty calories. apples, for example, lose the bulk of their fibre because it’s actually in the skin; when it’s juiced, those nutrients are done away with. If you like it liquid, opt for a smoothie using whole fruits, instead.

Stock it up
Make your own broth and stocks with leftover bones and vegetable scraps. Click here for some extra know-how.

Pick up those potatoes
A huge bag of potatoes is often only a few dollars, and although starchy vegetables should be consumed in moderation, they last awhile and are an economical addition to your diet. Leave the skin on for extra fibre, and enjoy the versatility! Try homemade oven-fries for a side dish that tastes like your favourite deep-fried greasy treat.

Learn to cook
Control what is going in your body while saving money. Pre-packaged foods are often unhealthy alternatives to natural meals you can make easily from scratch. With homemade, you can control the sodium, fat, and calories, as well as the taste. It also eliminates waste, making it extra eco-friendly.

Beat it out with brown
Choose brown rice over white rice. It’s heartier texture, combined with being a richer source of fibre and protein, makes you feel fuller longer, so a little goes a long way. Because it’s a more nutritious option, you can easily add it to your meal for an extra dose of daily grains.

Seize the sales
When canned and frozen products are on sale, stock your pantries and freezers. Canned tomatoes, tomato paste, and beans, as well as frozen fruits and vegetables, are produced at the peak of their ripeness, allowing for more flavour when foods are out of season. Be wary of canned vegetables, such corn and green beans – they often have a lot of added sodium.

What’s your favourite tip for eating healthy on a budget? Add it below to share with our readers!

Image courtesy of shuttershock.com

SubscribeRelated Articles and Favorite Reads

FOOD | Broth basics: saving scraps to make it from scratch MUST READ | Conscious coupons and other free stuff LIVING GREEN | Seven swift fixes for pantry rejects DESIGN | Conscious construction plans from FreeGreen