Nourishing Families on a Budget

How to eat well with Canadian-grown foods

With globalization, our grocery stores have turned into mini world markets—packed with foods our grandparents couldn’t have imagined. Even as millennials, we grew up reading about avocados and pineapples in books, but actually spotting one at the local store? That was a novelty until adulthood. Then came the internet, and suddenly we were told to load up on “superfoods” from every corner of the globe—olive oil from Italy! Quinoa from the Andes! Goji berries from… wait, does anyone actually know where goji berries come from?

Sure, we technically have access to all these foods, but it often comes with a steep price tag, making them sometimes inaccessible. The good news? We’ve got plenty of homegrown “superfoods” right here in Canada. They might not sound as exotic, but they’re every bit as nutritious—and much kinder to your grocery budget.

Feeding a family nutritious, satisfying meals doesn’t have to mean breaking the bank. As moms (4 kids in total!) and registered dietitians, we understand the balancing act between keeping grocery bills reasonable and making sure everyone—from toddlers to teens—gets the nourishment they need.

We’re sharing some of our favourite Canadian-grown (or raised!) foods that make healthy eating more affordable, plus practical ways to incorporate them into your life.

Oats

Oats are one of Canada’s most underrated superfoods—and one of the most economical. A bag of rolled oats can feed the whole family for days! Health Canada allows only a select few health-related nutrient claims—because the evidence must be exceptionally strong. Oats have earned a spot on that exclusive list! The reason? A type of fibre called beta-glucan (also found in barley) has been scientifically shown to help lower cholesterol levels.

Here are a few ways to use oats:

• Warm oatmeal with seasonal fruit or crunchy granola on top of yogurt
• Strawberry overnight oats for a grab-and-go option on busy mornings.
• Homemade oat muffins, pancakes, or energy bites to pack into lunchboxes.
• Ground oats as a nutritious filler in meatballs or in an apple pie smoothie.

Beans and Lentils

Beans and lentils, though tiny, are nutritional powerhouses—and a smart way to stretch pricier ingredients like meat. At current prices, you’d save about 85% by substituting half of the ground meat in a recipe for lentils! Grown widely in Canada, lentils and pulses are rich in plant-based protein, fibre, iron, and folate.

We love using them in:

• Soups, stews, and sauces—half ground beef, half lentils in spaghetti sauce works beautifully. Try this traditional Mexican lentil soup with a touch of lime juice and hot sauce!
• Make veggie-forward meals like lentil beef tacos, bean chili, or daal.
• Salads for that fullness factor
• Add texture and nutrition to salads or wraps.

Buying dried lentils or beans in bulk is one of the most cost-effective ways to stock your pantry. Canned versions are also a great convenience option—just rinse before using to reduce sodium.

Fish

Fish is another nutrient-dense food you can serve your family, offering high-quality protein, healthy fats, and essential vitamins and minerals like vitamin D and selenium.

While fresh fish fillets can be pricey, frozen or canned fish (like salmon or tuna) is just as nutritious and often far more affordable. Canned salmon, when packed with bones, is also an excellent source of calcium.

• Try these family-friendly ideas:
• Fish cakes or patties made with canned salmon or cod.
• Tuna melts or sandwiches for an easy lunch.
• Fish tacos using frozen white fish and simple slaw.

Buying Canadian fish helps support our local fishing industry—and it’s a great way to keep healthy protein on hand year-round.

Dairy

Milk, yogurt, and cheese remain some of the most nutrient-rich and affordable foods available in Canada. Compared to many plant-based alternatives, dairy provides more protein and vitamin B12. Despite fortification of alternatives, the calcium in dairy is better absorbed and utilized by the body. Amazingly, you get all this for a lower price, too!

For growing children, dairy supports bone health, muscle growth, and overall development. And for families, it’s endlessly versatile:

• Use milk in soups, oatmeal, or even in classic mashed potatoes.
• Add cheese to casseroles, quesadillas, or homemade pizza.
• Enjoy yogurt as a breakfast base or snack with fruit and granola.

Eggs

Few foods offer as much nutrition for the price as eggs. With our passion for infant nutrition, it comes as no surprise that we love eggs for their protein, choline, and essential vitamins! On top of that, they are incredibly versatile for any time of the day.

Eggs are also one of the easiest ingredients to work with and it’s something we look for in bulk! Try:

• Scrambled or hard-boiled eggs for breakfast or snacks.
• Omelets or frittatas for using up leftover veggies, you can even try a sheet pan omelet!
• Baked goods like muffins and ricotta pancakes that double as breakfast or lunchbox treats.

Produce

Believe it or not, some of the most nourishing fruits and vegetables are grown right here in Canada. Think potatoes, carrots, cabbage, asparagus, onions, berries, apples and peaches…and that’s just a start! Our favourite tip is to purchase produce when it’s in season because you’ll get a better price. Check out CFF’s What’s Season chart for a list of Canadian-grown fruits and vegetables.

As dietitians, it’s no surprise we want your family to enjoy produce whether it’s fresh, frozen or canned. Here are a few ideas to make them shine:

• Roast root vegetables with a drizzle of oil and herbs for a simple side dish.
• Add grated carrots or apples to muffins or oatmeal–hello carrot flax cookies!
• Crispen veggies to change the texture like these cauliflower bites.
• Mash or bake potatoes as an inexpensive base for meals like Shepherd’s Pie or potato pancakes.

Feeding your family nutritious, affordable meals isn’t about cutting corners—it can sometimes be as simple as making the most of what Canadian farmers grow and raise so well. With a few smart shopping habits and budget-friendly staples, you can appreciate the incredible ingredients grown close to home.

Our Top 3 Tips for Eating Well on a Budget

As parents in the thick of raising kids, we know how quickly grocery bills can add up—so here are a few ways to save on food costs.

1. Buy seasonal.

Shop for what’s in season locally—Canadian apples in the fall, asparagus in the spring, sweet corn in the summer. Seasonal produce is often more affordable and tastes better too.

2. Plan your meals.

A bit of planning goes a long way. Map out meals for the week, check what’s already in your pantry, and make a grocery list. This simple step reduces impulse buys and food waste—two major money-savers. Plus, it gives you an opportunity to plan meals around sale prices!

3. Buy in bulk.

We recognize that this comes with some inherent privilege. Staples like oats, lentils, and whole grains are cheaper in larger packages and have long shelf lives so you don’t have to worry about it spoiling. Additionally meat packs and “club packs” often means purchasing meat at a better price.