OUTLOOK - Whether people enjoy shopping in small markets or large superstores, Canadians across the country are encountering similar challenges: soaring prices. With the cost of living rising quickly it is becoming increasingly difficult to stretch food dollars and it means consumers cannot necessarily make the same purchases they might have a few months ago.
“Probably the cost of fruit and vegetables,” remarked one mother in speaking about her biggest concern regarding her grocery budget. “You can stretch meat and find protein in other cost-effective ways, but when you go through one bunch of bananas in a day or six oranges or apples for one snack, or a bag of baby carrots for a snack, it starts to add up.”
Laura Williams, Community Dietitian for Outlook feels the rising price of groceries is having an impact on individuals and families. “Yes, I think there are definitely implications for people,” Williams shared. “Food security is an issue for many people before inflation started impacting our grocery prices. So it can definitely make it more difficult for everyone in the time being.”
Spending food dollars wisely is one way to extend a food budget and Williams says there are choices that can be made to stretch those dollars. “We’re always worried about produce like fruits and vegetables,” Williams said “and a lot of people focus on fresh. But frozen fruits and vegetables or canned fruits and vegetables are very good options. They’re just as nutritious as the fresh and they can definitely be more affordable.” Their shelf life also means there is potential for less food waste.
Another option to cutting costs is using alternative, yet affordable proteins. “I really like to encourage people to consider items that aren’t as commonly used such as our legumes,” she explained, “so that would be things like lentils, black beans, brown beans, and chick peas.”
She gives an example of mixing black beans in with taco meat. “You can use a smaller portion of meat and supplement with another protein source to make your meat products go further. Or something like pasta sauce; adding cooked lentils can give you that protein and you don’t necessarily have to use meat and so that becomes much more affordable in the long run.”
One couple raising a large family in the area says these kinds of tips work well for them. “I am lucky that for the most part my kids like casseroles,” the mother remarked. “This is one of the best ways to stretch a meal. One pound of hamburger and a bunch of rice or pasta can feed my family.” She also encourages people to put in a bit extra time because the results will be worth it. “Cook from scratch,” she remarked. “Homemade sauces are cheap and taste great, homemade soup and biscuits—yum!”
Keeping quality food on the table might be getting harder, but Laura Williams says the Canadian Food Guide is still a good source for nutritional advice. “The food guide gives good guidance,” she explained. “There is a big focus on fruits and vegetables and they can be difficult to attain right now. But we can used canned and frozen options.” She also encourages the use of whole grains since they are a good fit with the food guide. “Stock up on them as they go on sale, things like brown price and whole wheat pastas.”
Economic indicators suggest consumers will continue to see higher prices so Williams suggests people consider planting gardens. “I think gardening is awesome, even if it is on a small scale. A small plot is a fantastic way to give us some of those fresh produce options. You can think about planting tomato plants right on your patio. It takes work, effort and planning but it can definitely pay off for sure.”
Williams has high praise for those in Outlook behind the initiative to plant a community garden.
“The community garden has been amazing! I remember reading about the amount of produce that they had and it’s fantastic. I would expect there would be more people this year that would benefit from that and could really use that. I think they’ve done a fantastic job and I would really love to see them continue to work on that. It is a great thing for our community for sure.”
Before shoppers head into grocery stores, Williams suggests they make a food plan. “A lot of people have sticker shock. We’re seeing big changes with certain foods. I think the big thing we can do is take a little bit more time for planning our meals so we are thinking about limiting our waste.”
Shopping with a flyer and making meal plans ahead of time is one of the best strategies consumers have in facing increased food costs. “This is a time when planning becomes important,” Williams advised. “With a little bit of extra time putting a plan together we can use those dollars and that budget really wisely.”
