By Thomas Doucet

To Your Health

To Your Health: Cheap Eating

Jun 14, 2022 | 4:14 PM

PRINCE GEORGE—Inflation is bringing up the price of everything from gas to housing to clothing. And one of the hardest-hit sectors is food. Eating cheap and healthy is getting harder

“It is definitely difficult but we also have to look at what our what we’re spending our money on. So if we prioritize health at the grocery store and look at not convenience or ultra-processed foods, we know that 48per cent of the calories consumed by Canadians are from ultra-processed foods. So that’s almost 50% of the food that we’re eating,” said Sandra Gentleman, a Registered Dietitian with the BC Cancer Agency.

There are some things that you can do to try and save at the grocery store.

“Buying frozen vegetables and fruits in the off-season or any time of year is great to reduce food waste and you just use what you need and they’re picked at their peak ripeness. So frozen is a great option for people,” said Gentleman.

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“ One of the best ways that we find in our store in order to get the best bang for your buck is to shop in our bulk section. So our bulk foods, they also help cut down on the amount of waste you’re creating as well as you’re getting more per the amount you’re paying,” said Rachelle Hogan-Thomas a Chartered Herbalist at Ave Maria Specialties.

“If you can use that in things like soups or stews or batch cooking and the weekend, maybe so that you can freeze some meals so that it is convenient,” said Gentleman.

Plant-based proteins are a great source of fiber that will aid in digestion and keep you feeling satisfied for longer. Rice, potatoes, beans and other cheap foods can be added to meals you are already making to help fill out your plate.

“Things that are most likely to fill you up are going to be things like lentils, beans, other legumes, things that are high and fat like nuts. They tend to keep you feeling full for longer,” said Hogan-Thomas

“Squash or a bag of potatoes. A bag of carrots can go a long way and also canned fish, the small fish, the sardines, the salmon, the herring, the mackerel, they’re loaded with the oily fats, the fish oils,” says Gentleman. “The omega threes are so good for our health. And most of us aren’t getting enough omega threes in our diet. So eating canned fish is actually a good way to do it.”

“You know, bacon and sausage and lunch meats are just not good for us. We know that any little bit of those in our diet over time can lead to increased risk of colorectal cancer and pancreatic cancer,” continued Gentleman.

“If you can use that in things like soups or stews or batch cooking and the weekend, maybe so that you can freeze some meals so that it is convenient, but you’re not going through the drive-through to get your nutrition,” said Gentleman.