Eating well on a budget

When people tell you to eat “well” or eat “good food,” what does that mean? How can you make sure that you get this good food, particularly if you don't have a lot of money to spare? Here are some useful tips to remember:

• Try to have some protein every day—this can be meat or less expensive food like beans, lentils, cheese, eggs, nuts and seeds.
• Dairy products such as milk, cheese and yogurt are good for your health too. You can also use powdered milk. It is less expensive and will keep for a long time without going bad.
• Try to eat some fruits and vegetables every day for fibre and vitamins. Fresh is good, but they don't have to be—canned or frozen is good, too, and often cheaper.
• Carbohydrates, such as bread, cereal, rice and pasta, will fill you up and provide energy for you to get well; plus, they're not expensive. Choose “whole grains” like brown bread or pasta when you can.
• Remember to drink plenty of water every day. Aim for 8 glasses of clean water.

Getting support from the community

Shopping for food can be expensive, especially at the end of the month when money can be running tight. Check out what's on sale at the grocery store and buy what you know you will eat and is at a good price. It can be cheaper to buy some foods in bulk (such as cereal, sugar, flour and dried fruits) instead of in individual packets, so visit your local bulk food store and stock up. 

If you're really running low, ask at your clinic or community health centre if there are food programs in your area. These can include drop-ins, community kitchens, and meal programs. Your local Food Bank may be able to help, too.

Vitamins and Supplements

It's important to talk to your healthcare provider before you take vitamins or other supplements to make sure that they're safe for you. If you aren't able to eat well, supplements will help with nutrition. Remember, though, that the best form of nutrition comes from real food.