It is well known that food is getting harder and harder to afford. In the Thunder Bay District, 1 in 7 households struggle to afford enough to eat - and the number is likely rising. This has negative consequences for the health of individuals, communities and society as a whole. And let’s not be fooled: struggling to afford food is not an issue of laziness or any inherent quality a person may possess. It is an issue of a broken system that affords or marginalizes people disproportionately based on race, gender, class, nationality and other factors.
While the tips below (as well as food charity services, like food banks) can help cover short-term needs, more action is needed to ensure everyone can get the food they need long-term (see the Information & Advocacy section above for a few examples of actions members of the public can take).
Plan Ahead
- Plan out your meals and snacks for the week, and try to use items across multiple meals to avoid waste. Check what you already have in your house and try to incorporate these items into your plan.
- Make a plan for using leftovers (eg, reuse leftover rice, veggies, etc). Check out Easy Meals for Great Leftovers or Cook Once, Eat Twice and More for ideas and inspiration.
- Make a list of staples/basics you already have, and what you need (eg herbs/spices, flour, beans, rice, butter, oil, pasta); don’t forget to check what you already have in your freezer.
- Make a grocery list and stick to it! Avoid shopping when you’re hungry as this can result in impulse buys and a higher total at the till.
Vegetables and Fruit
- If you can, buy smaller amounts of fresh items more frequently to avoid items going bad before you use them. Store produce properly to extend the shelf life. Freeze items you might not use up before they spoil for future use in soups or baking.
- Buy canned or frozen vegetables and fruit. Compare unit prices for the best deal. Look for plain versions without extra sodium, syrups or sauces and add your own flavourings at home. Rinsing canned vegetables can remove some of the excess salt.
- Substitute for more costly ingredients when needed. For example, since the price of romaine lettuce has skyrocketed, try a salad base using shredded carrots or roasted sweet potatoes. This Brussels Sprout Salad might become a new favourite!
- Grow your own herbs and veggies, if you can, on a window sill, balcony or garden. Some items like green onions and living lettuce can be kept with the roots in water and will re-grow after you cut off what you need, so you can get more use out of them.
Beverages
- Sticking with water and milk can cut down spending extra on unnecessary juices, pop, etc.
- Add lemon/orange/cucumber slices to your water to enhance the flavour. Just remember to brush your teeth after to remove natural sugars and acids.
Powerful Proteins
- Try incorporating some plant-based meals. Legumes (beans, lentils, dried peas), tofu and peanut butter offer protein at a good price.
- Use canned meats, like tuna or salmon, which last longer than fresh varieties.
Helpful Links
