Putting healthy meals on the table doesn't mean spending more at the checkout and more time preparing at home. With a little planning and creative thinking you can have it all – nutrition, economy and great taste. Read the great food information, nutritional advice and shopping tips in the articles below.

Use bulk food bins. The cost is usually cheaper (it pays to double check the unit prices) and you can buy exactly the quantity you need, whether a small or large amount.

Nutrition on a budget: Buying fruits and vegetables

Discover the secret to finding the freshest fruits and vegetables from the produce

Shop at farmer's markets or from local farm stands whenever possible. Buying local means your produce should be fresher, thus retaining more of its important nutrients. For instance, tomatoes lose vitamin C over time, so the quicker the tomato gets from the field to your table, the better. Vine- or tree-ripened produce tastes much better, too. Be inspired and try a new vegetable or fruit each visit. Get to know your market vendors to be certain that what they are selling is indeed local.

Nutrition on a budget: Grains

Learn to pick the healthiest bread, cereal, pasta and other grain products.

If you have room in your freezer, stock up on grain products, such as whole wheat or enriched breads and rolls, when they are on sale. Be sure to wrap them tightly to prevent them from drying out or becoming freezer-burned. Pick up 100 per cent whole wheat bread; it costs about the same as regular white bread but contains three times the amount of fibre. (One slice of whole-wheat has two grams of fibre; one slice of white 0.6 grams fibre.)

Nutrition on a budget: Buying dairy products and meats

Learn how to spend less when buying dairy products and meats and alternatives at the grocery store with these tips.

Buy plain lower-fat yogurt and add your own fresh or frozen fruit. Use fresh fruit that is in season such as peaches and berries in the summer; year-round, economical bananas are a great taste addition and a source of vitamin A and potassium. Canned fruit, packed in juice with no added sugar, is also good in yogurt. (Your body will be able to absorb the calcium in yogurt as long as you've eaten foods with vitamin D or are exposed to sunshine.)


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