Dietitians offer suggestions how to eat well -- and not go broke - Richmond News

With food prices in Canada up nearly four per cent from last year at this time, Richmond dietitians are coming up with solutions on how to eat well without breaking the bank.

According to a recent report from Statistics Canada, its consumer price index was up 4.4 per cent in September compared to the same time last year, and the annual rate of inflation reached its highest level since 2003. 

The agency also stated that prices for meat products increased by 9.5 per cent in almost every sector (pork, beef, chicken) in September. 

Given the bite consumers are feeling at the supermarket till, this might be a good time to consider a plant-based diet, or bulk buying with a group when items are on sale, said Amy Yiu, a Richmond nutrition counsellor.

“The concept of group buying and sharing has become trendy among the local Chinese Canadian community with some people scheduling to meet together at Richmond’s supermarkets or stores once a week to purchase groceries on sale and later split the food and costs together. 

With group buying items on sale, “you don’t need to worry about buying way too much and then later tossing some of it in the garbage. You also don’t need to stress out trying to squeeze out some space to store huge items,” said Yiu. 

The group buying concept took off during the pandemic with more people looking for creative ways to support each other while saving money, explained Yiu. 

Some people will purchase boxes of fresh vegetables from local farmers and then ask around on social media to see if anyone is interested in chipping in to help cover the costs and share the food, said Yiu. 

“If you are interested but don’t have a car, some of them will drive around the city to drop vegetables off in different neighbourhoods,” she said, noting it also goes a long way in helping foster a sense of community spirit. 

With meat prices continuing to rise, Priscilla Lau, another Richmond-based registered dietitian, suggests now might be a good time to consider a plant-based diet. 

A plant-based diet isn’t just limited to fruits and vegetables but also includes seeds, beans and whole grains, said Lau, adding that a plant-based diet is budget-friendly, yet rich in nutrition.

Besides, she added, people don’t need to become fully vegan to still reap the benefits of a mainly plant-based diet. Just including more plant-based foods can have a positive effect on a person’s health – both physical and financial.

She added, while it’s a challenge to eat well and save money, “it’s not a mission impossible.”

Lau also shared one of her favourite plant-based diet recipe from her website: 

Rainbow Vegetable Medley with Dried Bean curd and Quinoa 

Serving: 1

Ingredients: 

Green, red, yellow bell peppers (1 each) 

2 pieces dried bean curd (soybean milk skin)

¼ cup of quinoa

A pinch of salt and pepper

½ teaspoon sugar

2 teaspoons of oil

Thickening agent:  

½ cup water

1 teaspoon cornstarch

1 teaspoon light soya sauce

A pinch of sugar

Cooking Method: 

1. Chop the green, red and yellow bell peppers into strips and soak the dried bean curd in water, cutting it into smaller chunks. Boil quinoa in salt water over medium heat for 10 minutes until cooked. 

2. Add the green, red, yellow bell peppers and dried bean curd into a heated wok with oil and stir fry until cooked. Pour the quinoa into the wok and mix well with the other ingredients. 

3. Pour the thickening solution into the wok and mix well with all ingredients to serve.

 

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Dietitians offer suggestions how to eat well -- and not go broke - Richmond News
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