Healthy Eating Doesn’t Have to Cost Your Retirement Savings

Jun 13, 2022

With Skyrocketing food costs rising faster than inflation, one sentiment commonly heard is “it’s too expensive to eat healthy!”

Buying fresh produce, meat and dairy seem out of reach with the current climate.

Where does our money go? By keeping track of spending for a month we can get an accurate picture of incidental food and beverage purchases that could be eating away at the grocery budget.

Cooking and dining at home can be an investment in your health and contribute savings for the overall meal budget.

Shopping the perimeter of the grocery store allows for the purchase of more whole foods that offer nutrient-dense ‘bang for your buck’.

In the produce aisle, buy in-season vegetables and fruits that haven’t been transported long distances.

Leafy greens are an integral part of the weekly menu for good health. Fresh or frozen, a variety of these antioxidant-rich addition to meals can offer important health benefits for all of your body systems, including cancer prevention.

Frozen berries can also be a key item for your grocery cart. With polyphenols and fibre, blue or blackberries, strawberries and dark cherries all offer a boost of good health.

By purchasing some of your vegetables and fruits in a frozen state, food waste can be reduced, which will help the grocery budget over time.

Frozen produce is picked at peak ripeness and flash frozen to offer an excellent way to add just the right amount to soups, stews, casseroles and other dishes at meal time.

For protein-rich foods, look to more plant-based options rather than meat more often. Dried beans, lentils, legumes and pulses offer a myriad of disease-fighting health benefits including longevity. Globally, the populations who have good health and quality of life, have one common dietary staple to recognize. The all-mighty bean! Rich in protein, vitamin, minerals and fibre to help with gut health, kidney beans, lentils, chick peas and edamame are powerful meal time boosters. Dried or canned, many of the world’s delicious cuisines start with bean and lentil dishes.

Seeds, a commonly overlooked plant-based protein food are another rich source of essential vitamins and minerals that are more economical than nuts. These are good to include daily. Pumpkin, sesame, sunflower, chia and hemp hearts are all powerhouse snacks and seasonings for cereals, salads and grain bowls. Sprinkled on top for a garnish instead of full portion servings will help stretch the nutritional goodness for longer periods.

For essential omega-3 fatty acids, which are good for brain health and fit into the anti-inflammatory diets, canned fish pack a powerful punch. Tinned varieties can be a grocery staple each week. Sardines, salmon, maceral and herring are small fish canned with bones that can offer an excellent source of absorbable calcium, vitamin D, protein alternative to red meat, and omega-3 fatty acids.

Roasting a chicken and using the meat for a couple of days, in a variety of ways can help with budget and health. Every part of the chicken can be utilized. The poultry dinner, leftovers for soups, wraps and casseroles with a last step of making bone broth soup will support thriftiness. These practises will help reduce food waste and strengthen the grocery budget.

Eggs are also an inexpensive meal that offers protein for any meal or snack in the day.

Visiting local farmer’s markets will help support your community and help promote local economy by putting your money where your mouth is.

Planning out meals in advance, and stocking key staples in the pantry, fridge and freezer can help keep food costs in tact. In addition, getting creative in the kitchen and eating at home more often will help stretch the food dollar. Monitoring daily spending and cutting back on ‘the latte factor’ will help to highlight methods to maximize the grocery budget.




More Blog Posts

Benefits of Collagen

Article written by Sandra Gentleman, RDBenefits of Collagen In recent years, collagen has taken the health and wellness world by storm, captivating the attention of consumers seeking to enhance their skin, hair, nail, gut and joint, and overall health. While collagen...

Longevity Foods

Article written by Liz Weiss, MS, RDN (podcast guest)Edited by Sandra Gentleman, RDHow to Eat like a Centenarian: Longevity Foods for a Longer, Healthier Life When it comes to nutrition for longevity, I like to take a page from the Blue Zones.The Blue Zones are five...

Eat Well Feel Better

Written by Mindy Yoder, RDN, CDN (podcast guest)Edited and updated by Sandra Gentleman, RDMany people have a goal to lose weight…. Many people have a goal to lose weight…. and after deeper exploration and reflection to find what's driving their reasons for wanting to...

What is a Poke Bowl

Written by Aly Bouzek, MS, RDN Edited and updated by Sandra Gentleman, RDWhat is a Poke Bowl: A Dive Into Hawaii’s Trendy Dish Pertaining to food trends and growing popularity, the poke bowl is making a name for itself. You may have seen poke bowls pop up on social...

Food Addiction Symptoms

Article written by Dr. Vera Tarman (podcast guest)Edited by Sandra Gentleman, RDFood Addiction: Yes, it is a real thing Food addiction is a controversial yet increasingly recognized condition. Although not yet included as a diagnosis in the DSM-5, a growing body of...

Healthy Cookware

Author Sarah Glinski, RDEdited by Sandra Gentleman, RDYour Complete Guide to Healthy Cookware While many of us focus on what we eat, we often forget to consider how we prepare our food. From cast iron to stainless steel to non-stick, there are endless options for...

Arthritis Best Foods

Edited and Updated by Sandra Gentleman, RDWritten by Samantha Holmgren, RD (guest on podcast and blog contributor)Arthritis Best Foods A question that often gets asked is, “What are the best foods for arthritis?” These foods can help you balance the inflammation in...

Peaceful Practices

Written by Alden Carroll, MSW, LCSW (guest on podcast and blog contributor)Edited and Updated by Sandra Gentleman, RDPeaceful Practices I don’t have time for myself. There is so much to do. If I rest, I’m being lazy. When I think of myself first, I’m being selfish....

Vanlife – Food Hacks to Eat Healthy

Written by: Dominique Paquette@v.for.vanlife (Guest Writer and Podcast Guest Ep 86 Vanlife - Food Hacks to Eat Healthy)Edited and updated by Sandra Gentleman, RDVanlife Vanlife is a growing trend for people who want some adventures on the road and to explore and see...

Greek Yogurt vs Regular Yogurt: Which is Better for You?

By: Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDGreek vs Regular Yogurt: Which is Better for You? Chances are, if you’ve ever walked past the refrigerated section in a grocery store, that you have noticed the yogurt section. Looking a little closer,...

Budget-Friendly Grocery Tips for Healthier Living

By: Joni Rampolla, MBA, RDN, LDN / Founder, Nutrition Coaching 4U/ and retail dietitianEdited and updated by Sandra Gentleman, RDBudget-Friendly Grocery Tips for Healthier Living Healthy eating is often associated with big grocery bills. This does not have to be true....

Key Differences Between Dirty, Lazy, and the Clean Keto Diet

By Rochelle Inwood / May 24, 2023 (Podcast guest) Edited and Updated by Sandra Gentleman, RDKey Differences Between Dirty, Lazy, and the Clean Keto Diet The Clean Keto Diet is one of the latest versions of the ketogenic (keto)diet. With so much information swirling...

Intuitive Eating  – What’s it all about?

Sandra Thies, RDRegistered DietitianCertified Intuitive Eating Counselor Guest writer and podcast guestWhat is Intuitive Eating? Intuitive Eating (IE) is “a self care eating framework which integrates instinct, emotion, and rational thought“. The concept and name was...

Shift Work: How to Eat Healthfully

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RD Shift Work: How to Eat Healthfully Is it possible to eat healthfully while working the night shift? How does timing and what you eat play into shift work and your health? We’ll answer all of...

Reduce, Reuse, Recycle… In the Kitchen

By Meredith Cushing, RD, MS, MSHSE (Guest writer and podcast guest)Sequel to Ep 43 on My Wife the DietitianEarth Month – Reduce, Reuse, Recycle… In the Kitchen - The Ultimate Guide -On the previous podcast episode, I talked about Rescued and Redistributed Food. We...

Family Eating Together

Written by Dr. Karrie Heneman, PhD in NutritionEdited and Updated by Sandra Gentleman, RDBenefits of Family Meals Family meals are one of the best ways to connect with your kids regularly. Finding time for difficult conversations can be challenging in today's...

7 Health Benefits of Avocado Smoothies

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDAvocados have been increasing in popularity over the years due to their high healthy fat content. In 1985, 436 million pounds of avocado were consumed in the US. In 2020, more than 2.7 billion...

Diet Culture in the Fitness Industry

Diet Culture in the Fitness Industry Written by Lisa Duncan (guest writer and podcast guest)Owner/Operator of Activate Athletic Studio Edited and updated by Sandra Gentleman, RDI feel so much sadness for my younger self. I wish I could go back in time and make her...

Vegan For Runners

Written by Scott Fickerson - totalruncoaching.com (guest writer and podcast guest)Edited by Sandra Gentleman Vegan For Runners How can someone who eats only leaves and twigs be a strong runner? Isn’t that what many people facetiously think that vegans are eating?! Of...

Is Soy Yogurt High in Sugar?

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDWhat is Yogurt?   Dairy yogurt is made by fermenting milk with culture (also known as bacteria). All yogurts have active cultures (live bacteria) and some are a probiotic that can help with...

Rescued and Redistributed Food

Rescued and Redistributed Food By Meredith Cushing, RD, MS, MSHSE (Guest writer and podcast guest)Food Price Hikes Lead to Food Insecurity Food prices at the grocery store have increased on average by 11% with some food items having increased more than 30%.  Food...

Black Beans vs Pinto Beans

Black Beans vs Pinto Beans With the vegetarian movement and the push to incorporate more plant proteins, beans seem like a better alternative to tofu for many. With the familiar kid chant rhyme “Beans, beans, they’re good for your heart……”, there’s a few...

Fatty Liver – Put your Liver on a Diet

Fatty Liver Fatty liver, otherwise known as non-alcoholic fatty liver disease (NAFLD) , has become a global epidemic in the last decade. One quarter to a third of the adult population in North America has fatty liver and many don’t know it. One in ten children also...

Water, Water Everywhere – Not Just a Mirage for Good Health

Hydration with Water - Why it’s important H2o is an essential element that we can easily take for granted. Many people did not grow up prioritizing drinking water. A few years ago, athletes were the ones who would carry around water bottles. Nowadays, people of all...

Change Your Environment to Help Change Your Health

Do you rely on willpower and dieting when you are trying to lose weight and improve health? As the North American population expands in their waistlines and the number of diets continues to grow, something is out of balance and isn't working for the majority. Life is...

Eating Together

Do you eat alone many times a week, or know someone who does? People who share meals together generally eat more nutritious foods regularly and have better nutritional status overall. There are many seniors living at home, who may eat meals alone much of the time....

Chronic Inflammation – Can Diet Fuel The Flame?

Chronic Inflammation - Can Diet Fuel The Flame?  Running short on time and don’t have a plan for dinner? The drive-through is always open and the burger combo with fries and soft drink will satisfy those hunger pangs. Fast foods, ultra-processed and packaged products,...

Eating and Breathing. Essentials for Life

Eating and Breathing. Essentials for Life Many people are surprised to learn that foods can affect breathing, especially if there is a chronic lung condition, such as asthma, bronchitis or emphysema. Recent, frequent air quality advisories in the the city can impact...