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11 Ways to Save Money on Your Food Bill

Many of you may have seen the news report this morning about an RBC study which found that “… 91% of respondents to the survey said they have taken notice of rising food prices and are being more budget oriented as a result”.  The complete article is available at

The report also said that “Currently, the average Canadian family spends $411 a month on groceries. Ontario holds the lowest average spending at $379 per month, while Quebec spends the highest amount in Canada, an average of $448 per month.”

I am in a household of 6 and I can tell you, our food bill is far more than $448 per month.  Granted the average family is fewer than 6 people, but here are some of the strategies we use that really do make a big difference to our food bill:

  1. Buy quality vs. quantity – good quality full fat yogurt is more filling and nutritious than low fat, sugar added yogurts, so half as much goes twice as far.  Use meat as a condiment – small portions of good quality cuts.  This is better for you and the environment.
  2. Check the per unit prices for actual vs. perceived value – in particular bulk vs. packaged.
  3. Sign up for the newsletter to your favourite stores as they often include coupons and specials so you can stock up.
  4. Eat seasonally – seasonal fruit and vegetables are the most abundant and often the cheapest.  Save more and improve health by increasing the ratio of vegetables in each meal (low cost, low calorie, high nourishment).
  5. When items such as beans and vegetables are on sale buy them and use them to make a large chili or soup and freeze portions in glass jars – no need to buy glass containers for freezing just save glass jars from sauces you’ve previously purchased.
  6. Beans are cheap, very versatile, nutrient dense and super easy to work with.
  7. Save dessert for special occasions only – saves money and calories – go for a walk after dinner – helps digestion, helps you unwind, talk to your neighbours or walk with you teenager, you would be amazed at what kind of conversation you may strike up, and walking is free!
  8. Shop at the Farmer’s markets which are just starting to open for the season.  They offer local produce which is fresher, more nutritious and often less expensive.
  9. Plant herbs and veggies: cherry tomatoes, kale and spinach grow very well in pots.  Herbs are a great way to add nourishment and flavour to any dish and can be grown on a window sill pretty much anywhere.
  10. Drink water instead of sugar laden pop and juice.  Pop may be cheap, but if you’re drinking it in bulk it adds to your grocery bill and your waist.
  11. Take leftovers for lunch.  Frozen meals are expensive and high in sodium.  Pack a lunch before sitting down to dinner, you will eat a smaller dinner, have a quick healthy lunch the next day and save money.

This is what the holihealth team does to save money and nourish the body and soul.

What do you do?  Please share

At holihealth we offer interactive and informative presentations and workshops, as well as, group or individual nutrition and lifestyle consulting.  Please visit to learn more, like us on Facebook, sign up for our blog or contact us at



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