Plan meals and snacks using Canada’s Food Guide

Vegetables and fruits

• Fresh, frozen and canned vegetables and fruits are all healthy choices.
• Carrots, onions, turnips, cabbages and potatoes are good buys year-round.
• Large bags of frozen vegetables and fruits are great buys because you can use what you need and keep the rest in the freezer.
• Try to avoid vegetables prepacked in sauces as they may be higher in sodium, sugars and saturated fat.
• Pick your own berries and freeze some for the winter.
• To help avoid spoilage and waste, try to buy fruits like bananas at different stages of ripeness: some that are ready to eat and some that will ripen in a few days.

Whole grain foods

• Buy whole grains such as brown rice and rolled oats in large packages or in bulk.
• Try adding brown rice or barley to homemade soups.
• Start your day with a bowl of oatmeal, unsweetened whole grain cereal or whole grain toast.
• Avoid instant cereals, seasoned rice and pasta mixes, which cost more and are often high in sodium.
• Buy whole grain breads, bagels, tortillas and pitas on sale and store in the freezer.
• Make your own homemade muffins with whole wheat flour and rolled oats.

Protein foods

• Plant-based proteins, including beans, dried peas and lentils, can cost less. Plan meals with these plant-based protein foods more
often, such as baked beans and pea soup.
• Buy family-sized packs of meat, poultry or fish and, if needed, separate into meal sized portions and freeze.
• Try canned tuna, salmon or sardines in sandwiches, casseroles or salads.
• Buy dried beans, peas and lentils more often than canned varieties since they cost less. Follow the package directions for cooking.
• Milk made from skim milk powder is cheaper than fresh milk. You can drink it, pour it over whole grain cereal, or use it for
baking and cooking. For best taste, chill it before drinking.
• Buy yogurt in larger containers, since they can be cheaper per serving than individual cups.
• Buy cheese in blocks and cut or grate it yourself. Blocks of unopened cheese can be frozen for 6-8 weeks.
• Eggs and peanut butter are also affordable and healthy protein foods.