an all too familiar word: BUDGET

Last week I had a coffee date (decaf soy latte, in case you were wondering) with a good friend that I hadn't seen in way too long. As it turns out, we were college roommates not too long ago and she gave me the perfect topic for a blog post: shopping healthy on a BUDGET. (insert collective moan here).

Let's face it, everybody goes a little crazy with all the healthy options in Whole Foods, right!? I could spend days in there. I mean, hello, a smoothie bar!! I'm always tempted by the delicious 'all natural' treats they stock up on. and who knew there were fifty different kinds of non-dairy milks? ha. only at Whole Foods. annnnnyway, while it may not be as exciting to shop on a budget, it can be done. During my year abroad I was on a pretty strict budget. Seeing as I study nutrition I always told myself that when it came down to buying healthy produce or a new pair of trousers I would always choose fruit and veggies. Because nothing can compare to the price of your health.

To get started, here are a few key items that all fall under $1 per serving:

- OATS. lower your cholesterol and risk of heart disease. use them in porridge, baked oatmeal or even in recipes as a substitute for breadcrumbs. 

- EGGS. for protein and healthy fats. my favourite way to eat them is hardboiled on a salad or with a pinch of salt. 

- APPLES. great for fibre and may actually contain an antioxidant that helps prevent muscle injuries. 

- BANANAS. potassium! regulates BP and reduces stroke risk. 

- SWEET POTATOES. believe it or not, contain more potassium than a banana. 

- BROCCOLI. packed with vitamins K and C. 

- BEETS. protect against heart disease and cancer. a personal favourite. but be warned, too many and you might suffer from beeturia - it's an actual thing, trust me. 

- SPINACH. great for eye health and one of the most effective at fighting cancer. 

- BEANS/PULSES/LENTILS. tinned or dried: black beans, chickpeas, kidney beans, black eyed peas...you name it. they are loaded with fibre, can be used in soups or salads and are a great source of vegetarian protein. 

Another important tip to remember when pinching pennies, whether you're an underemployed college student or a mom with multiple mouths to feed, canned and frozen fruits and vegetables are cheaper and often times more nutritious than fresh produce. Think about it, that fresh head of broccoli has probably been rolling around on the back of a truck bed for a few days, whereas the frozen florets were packaged immediately after being picked. That's not to say you shouldn't eat fresh produce, just WASH IT and be open to other cost effective options.