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Inflation Bites: Grocery Tips During an Inflation

March 10, 2023

Written by By Ruchika Wadhwa, RD, CDE, Diabetes Dietitian Educator

A south asian woman holding an item while grocery shopping

Ouch.. the inflation in 2022 has spilled into 2023. If you’ve noticed that your groceries cost more than usual, you’re not alone. Skipping meals, overloading on caffeine, unhealthy food choices which may seem cheaper, and smoking are not solutions because of their adverse health effects. The good news is that you don’t have to spend more to eat well, especially during March (Nutrition Month). Read below for some tips you can use.

  • Plan ahead of time based on family favourite meals and weekly store sale flyers
  • Peel it yourself:  Buying foods in their close-to-natural state will always save you money
  • Don’t shy away from frozen fruits and vegetables. Frozen produce can be more nutritious than fresh that is being transported over 1000s of miles
  • Tip: Produce can be stored in your freezer for up to a year
  • Be label smart: Store brands are the same quality as the name brands but cost less. Look on the top and bottom shelves for the no-name brands.
  • Consider meatless meals. Plant-based proteins are highly nutritious, and affordable, and can increase the volume and heartiness of the meal compared to meats and fish. Incorporate small amounts of meat as a base for flavor or as a condiment as needed while focusing on plant proteins like beans or tofu
  • Use smart substitutes: Choose oats, canned crushed tomatoes, regular eggs over granola, fresh tomatoes, or omega-3 eggs
  • Stock up on non-perishable staples when on sale such as cooking oil, rice, beans/lentils
  • Purchase foods and snacks that are satiating and filling: a bag of chips may cost less than a bag of apples and last you longer…. but consider which will satisfy your hunger longer. Studies have found that non-satiating foods leave people wanting to eat more often = greater food costs
  • Don’t buy more highly perishable items than you can use in one week 
  • Try growing your own kitchen garden in the summers
  • Use what you have before buying more.
  • Be conscious of your eating habits and eat attentively: Practicing mindfulness can increase the enjoyment of the food. You may even be satisfied with smaller portions.

Following these tips are a great start but it’s always best to seek the help of a Registered Dietitian. You can speak to one of our registered dietitians by calling 416-847-4134 or emailing