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Affordable Healthy Eating

Affordable Healthy Eating

A simple rule of thumb for eating right is to cook your own meals using fresh, unprocessed foods. As an added bonus, raw ingredients often cost less. Who knew that taking care of your health would also be good for your budget?

5 tips for saving money

  1. Choose house brand products

    House brands are made by the same major food companies as better-known brands. You can get the same quality at a much better price.

  2. Hunt for deals

    Start by subscribing to the Metro newsletter to get our weekly deals sent directly to your inbox. The My Metro app is also very handy. Simply present your phone at the cash to apply preselected coupons. Every transaction earns you points that can be converted into a reward cheque to apply to future purchases.

  3. Buy bulk and double your recipes

    When one of your favourite products goes on sale, seize the opportunity to stock up! This strategy makes sense for items with a long shelf life, like winter squash, legumes or nuts. Foods that freeze well, like meat or grated cheese, are also good choices. Fruits and vegetables bought on special can be baked into muffins or blended into soups and stews that you can freeze for later. You’ll be glad to have these healthy options on hand for a quick meal.

  4. Go veg more often

    Everyone knows that meat, poultry, fish and seafood can quickly send your food bill soaring. To save on protein, look for plant-based options, which are often just as nutritious and even better for the environment. Enjoy an Asian stir-fry with tofu, Indian lentil curry, chili with kidney beans, chickpea salad or black bean and beet burgers. Is your mouth watering yet?

  5. Reduce food waste

    If you plan your meals in advance, prepare homemade dishes and shop for deals, you’re on the right track. But you can save even more by making sure no food gets wasted. Here are some great ideas on how to stretch a dollar:


    • Stick to your shopping list and only buy what you need.

    • Freeze, dehydrate or can food to make sure none gets thrown away.

    • Put limp veggies to good use in smoothies, soups and stews.

    • Make your own broth using vegetable trimmings and chicken bones.

    • Get creative with herbs, spices and condiments to transform leftovers into something new.


    With these tips in your back pocket, investing in your health is easy!

To get all the nutrients you need, look for fruits and vegetables, whole grains, legumes, dairy products and unseasoned meats. These choices will also help you reduce the amount of added sugar, sodium, fat and food additives that you consume.


Need a little inspiration? Fill your cart with products from each of the four food groups. The healthy and affordable items listed below are just what you need to make some truly delicious meals!

Fruits and vegetables

Fruits and vegetables

  • Frozen chopped spinach
  • Frozen mixed vegetables
  • Frozen peas
  • Canned tomatoes
  • Onions
  • Squash
  • Cabbage
  • Bags of whole carrots
  • Rutabaga
  • Beets
  • Celeriac
  • Romaine lettuce heads
  • Bananas
  • Apples
  • Oranges
Grains and other starches

Grains and other starches

  • Large bags of oats
  • Whole wheat flour
  • Pearled barley
  • Dry pasta
  • Dry brown rice
  • Whole wheat bread
  • Potatoes


  • Dried peas, beans or lentils
  • Tofu
  • Peanut butter
  • Eggs
  • Canned sardines
  • Canned tuna
  • White fish, sole or tilapia
  • Whole chickens
  • Ground meat
  • Stewing meat
  • Chuck steak

Milk and alternatives

  • Fortified soy beverages
  • Milk
  • Cheese in blocks
  • Plain yogurt
  • Skimmed milk powder
  • Cottage cheese


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