Healthy Eating Without The Cost

							                                                                            April, 2002




       Published by ‘Pathways’, Quesnel Aboriginal Chronic Disease Prevention Program


  Healthy Eating Without The Cost

Tips to save money
 Buy no-name brands
 Use coupons
 Read store ads for specials
 Buy locally grown foods in season
 In summer, grow vegetables and
 pick wild berries
 Hunt or fish
 In winter, buy cheaper frozen
 vegetables
 Write a shopping list and stick to it
                                                            Healthy Eating
 Buy food in bulk                                            and Physical
 Buy less meat: we only need two                             Activity help
 2-3oz servings each day (size of a                            prevent
 pack of cards)
                                                              Diabetes.
                 Low Cost Healthy Food

       Breads        Vegetables        Milk and        Meat, Fish,
        and             and             Bone            Chicken
       Cereals         Fruit           Products        and Beans
       Whole           Cabbage           Skim Milk        Split Peas
     Wheat Bannock     Potatoes       Powder              Eggs
       Whole           Turnip            Fresh Milk       Peanut
     Wheat Bread       Carrots        (skim, 1%,2%)    Butter
       Brown Rice      Apples            Canned Milk      Wild Moose/
       Barley          Canned            Evaporated    Deer Meat
       Macaroni      Tomatoes         2% Milk             Dried
       Whole           Oranges           Cottage       Beans/Lentils
     Wheat Flour                      Cheese (2%)         Ground Beef
                       Bananas
       Rolled Oats                       Canned        (regular)
                       Frozen Peas    Fish with
       Bran                                               Baked
                       Onions         Bones            Beans
       Spaghetti       Raisins
       Wheat Germ                                         Chicken
                       Frozen 100%                     (whole)
       Oat Bran      Orange Juice                         Canned
                       Green                           Tuna
                     Peppers                              Sunflower
                       Squash                          Seeds
                                                          Liver
                                                          Sardines


             For additional program information contact :
        Quesnel Native Friendship Centre Pathways Program Coordinator
pathways@quesnel-friendship.org Phone: (250) 992-8347 Fax: (250) 992-5708
              This program is funded by the Northern Health Authority