Healthy Eating
Healthy Eating on a Budget
Food Access Guide
Eating Well in the City of Hamilton
Not all Hamilton residents can afford a basic, healthy diet. The Guide is maintained by Red Book Community Information and lists places where providers can refer clients to receive free or low-cost food.
Eating well just got easier
Looking for guidance about food and healthy eating?
Speak to a Registered Dietitian at Health Connect Ontario by dialing 8-1-1 or chat online with a registered nurse.
Ways to save money on healthy foods
1. Plan ahead
Start with a plan and pick food from each of the four food groups in Canada’s Food Guide
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Look at grocery store flyers to see what is on sale each week.
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Plan meals based on Canada’s Food Guide for the whole week before you go to the store.
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Check what foods you already have.
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Make a list of what you need.
2. Shop wisely
Here are some tips for saving money while grocery shopping:
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Shop at full-size grocery stores, not small corner stores.
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Buy vegetables and fruit at a farmers market or farm stand.
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Do not shop when you are hungry.
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Shop when you are rested.
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Shop alone, if possible.
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Buy foods on your shopping list first.
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If you have money left over, use it to stock up on sale items.
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Look on the upper and lower shelves for better prices.
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Carefully check prices on the end-of-the-aisle displays to see if they are truly sale items.
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Try no-name and store brand products.
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Buy foods in bulk. Bulk foods allow you to buy as much or as little as you need.
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Use coupons for items you need to purchase.
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Compare prices on large and small packages for the best buy per serving.
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Use unit pricing information on the shelf, if available, for comparison shopping.
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Check the best before dates and make sure that you can use the product in time.
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Check your receipt. Make sure the price charged for each item is right.
3. Eat well
For better health and a healthy body weight, purchase fewer foods and beverages that are high in calories, fat, sugar or salt (sodium).
Spend less money on cakes, pastries, chocolate, candies, cookies, granola bars, doughnuts, muffins, ice cream, frozen desserts, french fries, potato chips, nachos, salty snacks, fruit flavoured drinks, soft drinks, sports and energy drinks and sweetened hot or cold drinks.
Learn more about
Choosing healthy foods
Use this guide to help you choose healthy foods at the grocery store.
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Pick a variety of colours of vegetables and fruit for a variety of nutrients.
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Eat at least one dark green and one orange vegetable each day.
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Choose vegetables and fruit made with little or no added fat, sugar or salt.
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Have vegetables and fruit more often than juice.
Best buys
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Locally grown and seasonal fresh vegetables and fruits
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Potatoes, apples and carrots in bags
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Whole vegetables and fruit
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Frozen or canned vegetables and fruit especially no name brands
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Canned or frozen 100% juice
More expensive choices
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Fresh produce sold out of season (for example, apples in summer, lettuce in winter)
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Organic vegetables and fruit
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Potatoes and apples in self-selected bins
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Cut-up, pre-peeled, washed or reach to serve vegetables and fruit
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Fresh produce out-of-season
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Fresh juice
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Juice in individual containers
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Drink skim, 1% or 2% milk every day.
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Select lower fat milk alternatives.
Best buys
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Milk, 4 litres in bags or jugs
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White skim, 1%, 2% milk
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Large blocks of cheese
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Processed cheese slices
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Deli cheese
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Large tubs of yogurt
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Milk and pudding mix to make at home
More expensive choices
- Milk in cartons
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Milk that is fine filtered
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Milk with added calcium, omega 3 fatty acids or flavour
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Whole milk
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Small blocks of cheese
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Shredded cheese
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Aged cheese
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Small individual containers of yogurt
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Individual containers of pre-made pudding
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Breads, cereals, pasta and rice do not cost a lot but they have lots of nutrients and energy.
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Make at least half of your grain products whole grain each day.
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Choose grain products that are lower in fat, sugar or salt.
Best buys
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Whole grain, whole wheat or enriched breads
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Store brand breads
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Enriched or whole grain pasta or noodles
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Single grains such as barley
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Plain brown or converted rice
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Bulk hot cereals such as oatmeal and cream of wheat
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Cold cereals in family-size boxes and bags
More expensive choices
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Artisan bread
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Cheese bread
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Name brand bread
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Flavoured mixes in a package
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Instant rice and boxed flavoured mixes
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Single serving packages
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Single serving variety packages
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Have meat alternatives such as beans, lentils and tofu often.
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Eat at least two servings of fish each week.
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Select lean meat and alternatives prepared with little or no added fat or salt
Best buys
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Dried or canned beans, peas, and lentils
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Nuts
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Seeds
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Eggs
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Tofu
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Peanut butter
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Canned light tuna, pink salmon, mackerel, and sardine fillets
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Frozen fish
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Lean ground beef
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Stewing beef
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Simmering steaks
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Marinating steaks
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Pot roasts
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Pork shoulder butt roasts or chops, back ribs and shoulder picnic roasts
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Chicken legs and thighs
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Utility grade chicken
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Frozen turkey
More expensive choices
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Meat
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Fresh fish
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Poultry
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Fresh fish, white tuna, sockeye salmon
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Fresh fish
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Pre-formed ground beef patties
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Cooked meatballs
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Premium grilling steaks and roasts
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Pork tenderloin, loin chops and roasts
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Boneless and skinless chicken breasts and pieces
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Grade A roasting chicken
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Fresh turkey
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