Connect with us


Rising food prices | Ten tips for eating well on a budget



The grocery bill, which has already soared in 2022, could rise another 5% to 7% next year, according to a report to be released today. How, under these conditions, can we reduce the cost of our menu without losing nutritional value? Here are ten avenues to explore.

Choose foods that are as unprocessed as possible

“Manipulation has costs,” recalls nutritionist Mylène Duplessis-Brochu, of the OLO Foundation. This is even true for carrots, which cost more if you buy them grated or cut, she recalls. Choosing unprocessed foods also helps reduce salt and sugar in our diets.

Compare comparables

Mylène Duplessis-Brochu advises looking at food prices by weight to make informed choices, rather than looking from one package to another.

Don’t cut out protein

This is sometimes the reflex of families who want to pay less at the grocery store, cut out meat without replacing it with another form of protein. If the price of meat is too high, Mylène Duplessis-Brochu recommends tofu, TVP (textured vegetable protein) and legumes. She doesn’t recommend imitation plant-based meats that are ultra-processed, often fatty, salty and overpriced.

Buy dried legumes

Yes, canned chickpeas are already affordable, but dried legumes are champions of low prices: we go from $0.40 to $1.10 for about a portion of canned legumes at $0.15 if taken dry, calculates Stéphanie Côté. This nutritionist advises soaking and cooking a larger amount, then freezing the rest for more convenient use later.


Stéphanie Côté, nutritionist

Promote whole grains

“The foods have to be filling,” says Stephanie Côté, who recommends “whole grain” versions, which aren’t usually more expensive, like whole-wheat couscous or brown rice. The nutritionist recommends diversifying grains: barley, oats, etc.

Don’t shop by discount prices alone

It’s good to look for bargains, but some very nutritious basic products are never found there, recalls nutritionist Mylène Duplessis-Brochu.

Don’t forget the eggs!

Since they are a highly affordable and very versatile source of protein, nutritionist Mylène Duplessis-Brochu believes there is a lot to be gained from breaking down the silos for breakfast!

Think local

The harvest season is over for most Quebec productions, but Quebec apples, root vegetables and cabbage are on sale year-round. In addition, notes Stéphanie Côté, their price and availability vary less than those of imported vegetables. A good plate of grilled vegetables to complete the dinner gives a good boost of flavor, color and nutritional value, at a mini price…

Don’t shy away from frozen or canned foods…

“Frozen fruits and vegetables are often almost as nutritious as fresh ones since they are generally frozen soon after harvest,” explains Bénédicte Fontaine-Bisson, professor at the School of Nutrition Sciences at the University of ‘Ottawa.

…or canned fish!

Bénédicte Fontaine-Bisson also advises adding canned fish and seafood to the menu, because “these are economical alternatives for consuming excellent quality proteins from seafood products”, which are also very practical and easy. of use.

However, nutritionist Stéphanie Côté advises choosing products from sustainable fishing as much as possible, whether frozen or fresh.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *