Fuelling Longevity: Five ways to eat healthy on a budget

Nutritious eating doesn’t have to be expensive or complicated, writes Lucia Weiler. If you follow a few simple steps a tasty meal can be easily prepared. Getty Images

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In my counselling practice I’m often asked about eating nutritiously without stretching the food budget. The good news is that nutritious eating doesn’t have to be expensive or complicated. You don’t need specialty products or pricey prepared meals for optimal health. With a few simple habits, you can nourish your body and keep meals affordable.

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Here are five easy ways to make your food dollar work harder for you.

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1. Plan your meals

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A little planning goes a long way. When you map out meals for the week, you buy what you need, avoid waste, and reduce last-minute “what’s for dinner?” stress. Think about what you enjoy eating, check you budget, and build your meals around those foods. Planning helps you eat balanced meals and saves money at the same time.

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2. Prepare a shopping list

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Keeping a running grocery list is one of the simplest ways to stay on track. It saves time, reduces impulse purchases, and keeps you focused on your needs. Organize your list by store sections — produce, dairy, meat, frozen, pantry — to make shopping easier. And once you write it, stick to the list.

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3. Stock up on nutritious staples when they’re on sale

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Look for deals on vegetables, fruit, canned fish, beans, poultry, and whole grains. Frozen and canned products picked at peak freshness and is just as nutritious as fresh. Try it in soups, casseroles, oatmeal, yogurt, and smoothies.

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4. Cook once, eat twice

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Make extra portions so tomorrow’s meal is partly ready. Leftover grains can become lunch bowls, and roasted meats can be used in soups, salads or sandwiches.

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5. Store food properly

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Vegetables, fruit, and leftovers are the most commonly wasted foods in Canada. Storing food properly — and using what you already have — helps reduce waste and saves money.

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How can a dietitian help?

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A dietitian can personalize these strategies and ensure you’re meeting your nutrient needs. Many benefit plans cover dietitian services, so consider reaching out for support that fits your lifestyle and health goals. You can visit Dietitians of Canada “Find a Dietitian” directory.

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RECIPE OF THE MONTH

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Egg Bites with Cottage Cheese and Veggies

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Makes: 12 egg bites

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8 eggs
1 cup (250 mL) cottage cheese
1 cup (250 mL) shredded Gruyere or aged Cheddar Cheese
1 cup (250 mL) chopped veggies (roasted red peppers or spinach or kale or broccoli)

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Preheat oven to 350 F (180 C). Line a 12-cup muffin tin with parchment liners lightly grease.
In a blender combine the eggs, cottage cheese and blend for 30 seconds.
Evenly divide 3/4 cup (180 mL) of the cheese and all vegetables among the muffin cups. Pour egg mixture over top, until muffin cups are ⅔full. Stir with a spoon to combine ingredients. Sprinkle remaining cheese on each egg bite.
Bake 25-30 minutes until set. Cool 5-10 minutes before removing from the muffin tin.

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Tips: Store in an airtight container in the fridge for up to 5 days. Reheat in the oven at 350 F (175 C) for 10 to 15 minutes or microwave for 20 to 60 seconds. Freeze up to 3 months, thaw in fridge overnight before reheating.

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Recipe courtesy of the 2025 Taste Canada Culinary and Cookbook Awards winners. Adapted from The Feel-Good Meal Plan by Lindsay Pleskot, RD.

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Lucia Weiler is an award-winning Registered Dietitian in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.

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