This is especially true for canned and frozen vegetables and fruit, beans and fish. When you have the choice, choose canned foods made with less sodium and sugar, which is better for heart health. Be label smart: Savvy grocery shoppers also know this secret: store brands are usually made by the big food manufacturers, and are the same quality as the name brands but cost less.

Look on the top and bottom shelves for good quality and affordable no-name brands. Get cooking: If your kitchen is stocked with some of the staples mentioned above, here are budget-friendly meal ideas to try:. Here are some ideas for substitutions:. Browse our recipes for hundreds of heart-healthy choices.

Get tips on smart produce buys across Canada. Donate now. Home Healthy eating on a budget. Health seekers. Nov 29, Here are some tips to help you shop for an affordable plant-based diet: Get set to shop: Most grocery stores have kept their prices the same during the pandemic, as governments frown upon and in Ontario even outlaw price-gouging.

Here are some affordable options: Vegetables and fruit: Economical choices include cabbage, potatoes, carrots, beets, onions, squash, broccoli, apples, bananas, oranges, plus canned or frozen options. Most of the time, local and in-season produce is more affordable than imported vegetables and fruits.

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Aenean egestas ut purus nec vehicula. Morbi eu nisi erat. Nam mattis id lectus sit amet mattis. Suspendisse eget tristique neque. Working Hours. Blueberries have been linked to improved cardiovascular health and can contribute to an overall healthy lifestyle. Strawberries are also high in vitamin C and fiber, as well as folate.

They are also rich in antioxidants. A review in Nutrients of studies done with strawberries and blueberries found they helped reduce inflammation, improved insulin sensitivity and helped keep blood pressure in check, among other benefits.

Add frozen berries to your favorite smoothie recipe or make a yogurt parfait with them. Frozen berries can be used to make jams, pies and other desserts.

Tuna is a smart choice for those wanting to increase their fish intake while still keeping their groceries affordable. Tuna is a great source of protein, and it also contains some omega-3 fatty acids , which are important for brain health and reducing inflammation.

Tuna also provides a fair amount of the minerals selenium, phosphorus and potassium. Choose canned tuna for salads, sandwiches and pasta dishes. Eggs are a staple item in most homes. They're extremely nutritious and typically cost less than 20 cents per egg.

A whole large egg contains 6 grams of protein and delivers some vitamin D as well. Eggs also contain the antioxidants lutein and zeaxanthin, which support eye health and decrease the risk of age-related macular degeneration.

We often think of eggs for breakfast, but they can be enjoyed in a variety of ways. Look to eggs to make a savory dinner quiche, vegetable-packed fried rice or egg salad sandwiches. Now that we've got a list of healthy, budget-friendly foods to keep on hand, let's explore a few more ways to help you save even more money on your grocery bill.

Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products. So, instead of paying extra money for well-known brands, look for generic or store-brand products instead. Before you head to the grocery store, take inventory of everything that you have on hand.

You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad. To help avoid food waste and save a little money, try to make recipes with these items first.

Get creative with what you have. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers.

Even though a larger container of rice will be more expensive, look for the unit price when you shop. That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal.

When you bring bulk items home, distribute them into smaller portions to help with storage, then use them as needed. Buying fruits and vegetables that are in season can help keep the price down. Sometimes, but not always, shopping for local produce at your farmers' market can be more affordable.

To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen. You can try washing and storing them in a freezer bag, and placing them in the freezer until you're ready to use them.

When fruits and veggies aren't in season, stock up on nutritious frozen produce. Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week.

Meal prepping doesn't have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Combination convenience foods. Frozen combination meals which include protein, starch, and sometimes a vegetable. Salad kits or bowls that Fruits, vegetables, and whole grains are all relatively inexpensive foods that contain dietary fiber which is beneficial to digestive and Make Your Own Convenience Foods – Although buying washed and bagged lettuce, cabbage and carrots is convenient, it costs much more for less quantity. Try

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Inexpensive and convenient food choices - Missing Combination convenience foods. Frozen combination meals which include protein, starch, and sometimes a vegetable. Salad kits or bowls that Fruits, vegetables, and whole grains are all relatively inexpensive foods that contain dietary fiber which is beneficial to digestive and Make Your Own Convenience Foods – Although buying washed and bagged lettuce, cabbage and carrots is convenient, it costs much more for less quantity. Try

Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer.

This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice.

Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources. Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies. Berries are nutrition superstars and reasonably priced when you purchase them frozen.

Their incredible antioxidant content makes them one of the healthiest fruits you can eat. In fact, berries are considered to be one of the best sources of natural antioxidants To reap the health benefits of berries, try to include them in your diet regularly.

They make for a delicious snack or healthy dessert and can be added to smoothies and salads. One medium apple contains two grams of fiber, which is mostly responsible for the positive effects that apples have been shown to have on serum cholesterol levels 89 , Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants.

Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad.

One of its notable characteristics is its low calorie content. There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease Canned fish has many health benefits and is significantly cheaper than fresh seafood.

Additionally, fish provides a decent amount of the trace mineral selenium, which may boost immune system health and protect against cancer You can pair canned fish with salads, sandwiches, crackers and avocado or use it in several dishes, such as seafood cakes and stir-fries.

In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium In half a chicken breast, there are 28 grams of high-quality protein, meaning that it contains all of the essential amino acids that your body needs , Chicken breast also contains high amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium and selenium Including chicken breast in a healthy, balanced diet has been shown to help reduce the risk of obesity, heart disease and diabetes.

It may also protect against the risk of cancer Cottage cheese is a great source of protein, providing In addition, it contains a variety of other nutrients, including calcium and phosphorus, which are known for playing an important role in bone health You can enjoy cottage cheese as a delicious snack.

It tastes great when combined with fruit and is often added to salads. In only one cup grams of yogurt, there are 8. Furthermore, some yogurts are good sources of probiotics , which are healthy bacteria that may benefit digestive health , Yogurt tastes great when combined with fruit or nuts, or it can be added to smoothies.

It can also be made into a sauce and combined with cooked dishes. One cup grams of whole milk provides a significant amount of protein, calcium, B vitamins and phosphorus.

Consuming milk and other dairy products on a regular basis may help prevent several chronic diseases, including osteoporosis, heart disease, diabetes, dementia and certain cancers , , , The 29 foods listed in this article are both cheap and healthy, making them a great addition to your diet.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Improving access to foods that support healthy dietary patterns is one method for addressing health disparities and population health.

Several strategies that aim to improve diet by altering food environments are being considered and implemented. The Gus Schumacher Nutrition Incentive Program incentivizes the purchase of fruits and vegetables, among participating households, in an effort to expand access to low-income communities.

Increased evaluation and funding for existing efforts is needed to continually improve programs and resources for affected communities. Zhao, D. Dietary factors associated with hypertension. Nature Reviews Cardiology, 8 8 , — doi: Steinmetz, K.

Vegetables, fruit, and cancer prevention: A review. Journal of the American Dietetic Association, 96 10 , — Department of Health and Human Services and U.

S Department of Agriculture. Joshipura, K. The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of Internal Medicine, 12 , — Penney, T.

Local food environment interventions to improve healthy food choice in adults: A systematic review and realist synthesis protocol. BMJ Open, 5 4 , e Designed for disease: The link between local food environments and obesity and diabetes. Ahern, M. Journal of Rural Health, 27 4 , — Davis, B.

Proximity of fast-food restaurants to schools and adolescent obesity. American Journal of Public Health, 99 3 , — Ploeg, M. Where do Americans usually shop for food and how do they travel to get there? Initial findings from the National Household Food Acquisition and Purchase Survey.

Economic Information Bulletin-USDA Economic Research Service, Rose, D. Access to healthy food: A key focus for research on domestic food insecurity.

Journal of Nutrition, 6 , — Ver Ploeg, M. Access to affordable and nutritious food: Measuring and understanding food deserts and their consequences: Report to Congress No. Zenk, S. Neighborhood racial composition, neighborhood poverty, and the spatial accessibility of supermarkets in metropolitan Detroit.

American Journal of Public Health, 95 4 , — Sharkey, J. Food access and perceptions of the community and household food environment as correlates of fruit and vegetable intake among rural seniors.

BMC Geriatrics, 10 1 , 1— Powell, L. Food store availability and neighborhood characteristics in the United States. Preventive Medicine, 44 3 , — Gustafson, A. Measures of the consumer food store environment: A systematic review of the evidence Journal of Community Health, 37 4 , —