Trying to save money and eat healthy?
There are a lot of ways to keep it cheap and clean in the new year, it just takes some thought and planning!


Macronutrients: The main components of nutrition

1. Carbohydrate--

• Main type of energy source used by the body
• Carbohydrates are found in a great variety of foods including fruits, vegetables, lentils, grains, desserts, pastas, and crackers
• Fiber is also a type of carbohydrate that is important to maintaining one's health. Fiber prevents against certain types of cancer, can lower cholesterol,  aids in the digestive process, and help to keep you full between meals.
• In the past carbohydrates have been differentiated by simple and complex carbs, and more recently by the glycemic index, which evaluates a carb based on it's ability to increase blood sugar
• To keep things simple-- I believe when keeping your health in mind it is best to choose UNPROCESSED carbohydrates MOST of the time.
• Unprocessed carbs include vegetables, fruits, lentils, beans, and whole grains.
• Processed carbs include fruit juices, pastas, candies, cakes, desserts, white bread, sauces/marinades and sugars.
• Try to choose foods that are in their whole form most often. For example the least form of processed oats would be a steel cut oat. Next you would have large flake, then quick oats, then instant oatmeal, then something like an oatmeal cookie.
• Getting your carbohydrates from a variety of unprocessed sources is important because fruits, veggies, and whole grains contain a wide assortment and vitamins, minerals, antioxidants, and phytochemicals

2. Protein--

• Protein is required to help your immune system. It is also a part of the building blocks of muscle and is necessary for muscle growth and repair.
• Protein makes up the structure of many cells within the body
•  Hair, skin, nails, blood, bones, and nerve cells all contain protein
• Protein is found in meats and fish, animal products like eggs, milk and yogurt, nuts, seeds, legumes and beans
• Choose unprocessed meats more often. Processed sausages and deli meats should be limited to occasional foods. These foods also have added chemicals and salt.

3. Fats--

• Fats are used in the body to store some nutrients, and help in the absorption of many vitamins
• Fat is used to insulate and cushion organs, as well as maintain body temperature
• Cell membranes are also made of fats
• Omega 3 fatty acids help to lubricate joints and aid in reducing inflammation in the body
• Fats are found in both plant and animal products
• Healthy omega 3 fats are found in oily fish like salmon, tuna, sardines and walnuts
• Plant sources of fats include avocados, nuts, olives, and coconuts as well as oils like olive oil, canola oil and margarines.
• Animal sources of fat include meat such as beef, chicken, lamb and pork
• Other animal fat comes from eggs and milk or cream, yogurt and cheese
• The best choices are fatty fish, coconut and olive oil and avocados. Hydrogenated vegetable oils and animal fats should be chosen less often

How can we eat healthy foods on a budget?
http://www.choosemyplate.gov/budget

• Plan ahead. Make a weekly meal plan so that you are not left shopping last minute when hungry or in a rush. Make time to visit the most affordable grocery store, and go with a list. No Frills, Fresh Co. and the China Town markets are often the most economical and some will price match. These locations do not typically have an onsite bakery or the same selection of prepared foods, which means you are less likely to be tempted by these costly items. Food co-ops and bulk stores can also help to save you money. Purchase nuts, seeds, and condiments like fancy salts in bulk so that you can have better portion control, and the items won't take up space or go bad in your cupboard.
• Grains and lentils can be purchased in bulk to save money. If you don't have enough storage space for large amounts of product, share them with friends. If this isn't an option, purchasing smaller amounts from the bulk food store is the best idea.

• Meat and Fish tend to the be the most expensive items. Save on these by purchasing in bulk, or by purchasing tougher and more affordable cuts of meat that can be made in a slow cooker. Some ideas are beef stew, chili, pork shoulder/pulled pork, oxtails, and corned beef. Purchasing larger quantities and freezing will save money in the long run. Stock up on canned tuna when it is on sale, and keep it on hand for emergency situations. Rather than having meat at each meal, limit it to once or twice a day, and eat a correct portion size (the palm of your hand or a deck of cards!) This is also better for the environment, and your overall health!

• When choosing vegetables and fruits, think fresh and local first. Many vegetables and fruits are grown throughout the year in Ontario, and are actually more nutritious. You can lean to can fresh fruits and veggies to enjoy all year, or freeze them for enjoyment in the winter. Squashes, onions, potatoes, and other root vegetables have a very long storage life. While leafy greens like kale and collards are nutritious, they do not keep long in the fridge and these types of vegetables can be purchased as you need them.
• Purchasing frozen fruits and vegetables is a great way to keep eating healthy in the winter months. Products are flash frozen to retain their nutrient values and allow them to be palatable when thawed. Bags of frozen berries are often on sale and there is at least one brand of frozen vegetable on special at each grocery store. Avoid any with added sauces or sugars.
• Lentils and beans are nutritional powerhouses. Containing carbohydrate, protein, and fiber, and a wide variety of vitamins and minerals, they should be a staple in every Canadians diet. Purchasing dried beans and rehydrating them is the most economical option, but takes around an hour. To save time purchase canned products and be sure to rinse thoroughly. These are another great choice to purchase in bulk. You can make salads, chilis, soups, dips, and even desserts with beans and lentils.
• While there are many food boxes that you can order directly from the farm, they are not the most economical unless you are sure that you can use all of the product that you are given. It is an extra stress to have to continually commit to paying for a box on a monthly or bi-weekly basis.
• Avoid precut fruits and vegetables as these are very expensive. Take a few minutes to do it yourself, or get the frozen veggies that are already in smaller pieces. Prepping large amounts early in the week is the best idea to save time. I like to have a couple of types of cooked squashes as well as broccoli and cauliflower ready to go in the fridge
• If you need fruit for the week, purchase some items that are ripe enough to eat now, and some that will ripen later in the week
• .https://www.ontario.ca/foodland/page/availability-guide

•  Dairy products are another costly food group. Items like cheese are a luxury. Buy large bricks when on special and grate them and keep them in the freezer.
• If dairy products like yogurt or sour cream are about to go bad or have a teeny bit of mold, you can salvage them by cooking with them. One example is a banana bread.
• Check local produce markets for eggs, I typically get them $1 cheaper than the grocery store.

• The healthiest fats like avocado, coconut oil, walnuts and salmon are often expensive unfortunately. Look for sales on these items.
• Purchase butter when it is on sale and freeze
• Purchase hemp hearts from the bulk food store for a relatively inexpensive way to get omega fatty acids. You can crust fish or chicken in them, add them to a salad or in a smoothie or protein shake.
• Canned sardines and salmon are cheaper ways to get healthy omega 3s.

Other tips

• The most expensive items are at eye level. Look above or below for cheaper brands
• While no name brands are usually the cheapest, often a premium brand will be on sale for the same price. Check for sales.
• Check for sale prices while shopping elsewhere. For example, Shoppers Drug Mart carries food items and sometimes has a "loss leader" on sale like butter, eggs, milk or bread. I always scan the aisles for sales.
• Don't make impulse purchases because they are cheap. If you don't like cottage cheese, chances are you won't eat it and you will be wasting money
• If you tend to overeat, pre-portion out your meals. This works well with protein that you purchase in bulk as well. Divide into 3oz portions and individually freeze.
• Use an app to compare prices at different grocery stores