“Healthy eating” is often framed as a matter of education, knowledge, or willpower. However for many people, the biggest barrier to nutrition isn’t willpower – it’s affordability. 

Today we’ll explore the financial reality behind our everyday food choices. I hope to create space for honesty around trade-offs and compromises we make at the grocery store, and the mental load of trying to “eat a balanced diet” while on a budget. Financial stress impacts our ability to be consistent, plan out meals for the week, and eat a variety of nutrient-dense foods.

Grocery costs are increasing at a faster rate than general inflation in Canada. This reduces our purchasing power, and may lead to increased food insecurity for Albertans. 

What does “Food Insecurity” mean anyways?!

Food insecurity is defined as: “limited or uncertain access to adequate, safe, and nutritious foods due to a lack of money and resources.” 

Did you know that almost 1 in 3 households in Alberta experiences food insecurity? Around 9% of Alberta’s population has severe food insecurity, meaning they are likely skipping meals and not getting enough food. Factors that contribute to food insecurity include inflation, low wages, and rising costs of living. 

When there’s not enough money in a household, the grocery budget is often the first to be cut. This is because it’s easier to reduce our grocery budget when fixed expenses can’t be adjusted, such as mortgage/rent, utilities, phone bills, or car payments. 

Here are some tips for grocery shopping on a budget, regardless of where you’re at financially:

1) Compare price per weight and price per serving between different brands.

2) Always check the flyer, and try to plan meals around items on sale (e.g. if ground beef is on sale, consider making pasta with meat sauce)

3) Remember that frozen fruit and veggies are still nutrient-dense, because they’re flash frozen at peak ripeness! They’re much more affordable than fresh produce, and you still get tons of fibre and vitamins. 

4) In Canada, bananas are currently the least expensive fresh fruit. When they start to get spotty, peel them and put them in the freezer for smoothies! 

5) Meat is quite costly nowadays. If you’re willing to branch out and try a vegetarian stir-fry or curry recipe, firm tofu is a good source of protein and calcium!

6) If you’re not lactose intolerant, cow’s milk is more cost effective than trendy milk alternatives. 

7) Regular yogurt will always be cheaper than Greek, but if your diet is low in protein, it might be a good idea to find a Greek yogurt on sale.

8) Bulk rice, oatmeal, and pasta are staples for easy meals. They’re cost-effective and they have a long shelf life.

9) Don’t ignore the canned aisle! You can make a mean batch of chili with only canned ingredients.

Here’s a budget-friendly grocery list, broken down into food groups:

Fruit & Veggies:

Bananas (fresh)
Bulk carrots (fresh) 
Frozen fruit & veggies
Pasta sauce
Canned diced tomatoes
Canned corn
Canned mushrooms 

Protein sources:

A dozen eggs 
Meat (check flyer for sales) 
Block of firm tofu 
Canned beans/lentils/chickpeas (great for chili or curry recipes)
Canned tuna (choose light skipjack tuna - it’s lower in mercury)

Carbohydrate sources:

Bulk rice 
Bulk oatmeal 
Pasta 
Whole grain bread (try to find options that are $4.00/loaf or less) 

Calcium sources (to keep our bones strong): 

4L jug of cow’s milk
Yogurt
Cheese (check flyer for sales) 

Dietary fat:

Bottle of canola oil (FYI it’s cheaper because it’s a local Albertan product)
Jar of peanut butter
Margarine (made with plant-based oils for a heart-healthy option)
Mayonnaise (great for tuna sandwiches) 

If you’re living paycheck-to-paycheck, consider community resources.

If you’re unable to purchase enough food for your household, consider reaching out to the Calgary Food Bank to see if you are eligible for a hamper. 

The Calgary Food Bank just opened their downtown Neoma location last year. It looks just like a grocery store inside, and clients can use a points system to select their own items instead of receiving a generic hamper. This increases feelings of empowerment and dignity. They also have flexible hours to help clients access services without having to take time off from work.

Alternatively, if you have extra financial flexibility this year, consider making a donation to the Calgary Food Bank to help someone in need.

At the end of the day, we can’t separate health from affordability. Do your best within your budget, and try not to compare your food/money decisions to anyone else. 

Healthy eating should be a basic human right, not a privilege.

We need to reframe nutrition as a health and financial conversation, as it may impact overall health outcomes.