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Budget-wise produce

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For many Aboriginal people, affordable vegetables and fruit may not be easy to come by. 

Try these tips:

  1. Buy or pick fresh vegetables and fruit in season. We have a large variety of local produce right here in Ontario.
  2. Canned or frozen vegetables and fruit are just as nutritious as fresh produce. Buy fruit without syrup or drain it off and rinse the salt off canned vegetables.
  3. Frozen vegetables and fruit that are packaged in bags usually cost less than those in boxes.
  4. Buy apples, oranges, carrots, turnip, squash and cabbage. They are less expensive.
  5. Can, preserve or freeze produce to be used in the winter months.  Here is some information on how to start canning.
  6. Buy large bags of frozen vegetables and fruit; use only what you need and freeze the rest.
  7. Buy plain frozen fruits and vegetables instead of those with added seasonings and sauces.
  8. Use 100% frozen juice concentrates vs boxed juices; while fruit "drinks" are less expensive, they're also much less nutritious.
  9. Try ‘Just passed peak' fresh fruits and vegetables like bananas that are available in the discount produce section of the store. They're ideal to use in muffins.
  10. Add raisins or cut up prunes to muffins or loafs - most other dried fruit like cranberries and blueberries can be quite expensive.
  11. Add leftover cooked vegetables to soups or stews or stir frys.
  12. Start a community garden. A Community Health Representative or Aboriginal Health Access Centre can help.

Read more:

How to Eat Well on a Budget

Try My Menu Planner and choose the menu, Eat Right for Less

Last Update – April 19, 2017

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If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.