The Best Foods to Buy on Sale Amid Inflation: The Nutrition Expert

Cropped shot of woman with shopping basket, standing along dairy aisle, reading oversized food nutrition label on fresh organic healthy yogurt bottle.  Make healthy food choices

Read on to find out how to shop for food items on sale amid inflation. (Image via Getty Images)

Amid inflation, many Canadians are grappling with skyrocketing food costs.

from Extraordinary chicken breast prices people in a big way change their diet To save a few bucks, it can be hard to figure out how to eat well on a budget.

Moreover, the forecasts for 2023 from Canada food price reportAn annual publication on trends in food prices – it predicts that Canadian families will spend up to $1,065 more on food in the next year – an amount that not many people can afford.

While we can’t change the current food market, there are ways to meet your nutritional requirements while staying on budget. For example, stocking up on certain ingredients when you can find them at lower prices can help you in the long run.

“Take the time to find out what’s for sale in the flyers, both online and in-store.”Abby Sharp

However, things are not as bleak as they seem. According to a Canadian dietitian Abby Sharpthere are many ways Save big at the grocery store You just have to shop smart.

She said in an interview with Yahoo Canada. Load on beans or other vegetable proteins To save money and shop in bulk! There are many options.”

One thing people don’t look at enough, Sharp added, is “sales and publications.”

“When things are on sale, stock up. Take the time to see what’s for sale in flyers, both online and in-store,” she explained.

Read on for the best foods to buy on sale amid inflation to help you save money.

Money from shopping in the supermarket basket.

Read grocery posts to find food items for sale. (Image via Getty Images)

First steps to shopping for sale

Before you shop, Sharp recommends making your recipe list for the week and seeing if any of these foods are on sale. If not, be willing to turn things around.

“Before you shop, make a list of the items you need and stick to your list when you’re in the store so you don’t buy things on the spot,” Sharp explained. “Buy only what you need, but be willing to make substitutions if something is more expensive than expected. For example, if you want a peach but strawberries are on sale, make a barter and create a new meal plan.”

The dietitian suggests choosing recipes that use some of the same ingredients so you don’t buy a special sauce or bulk ingredient that you only use once.

“Choose a few vegetables, a few proteins, and some starches for the week, and make large portions that you can incorporate into multiple meals,” Sharp said. “But before you choose, scan the flyers for what’s for sale and go from there.”

Woman pushing cart and checking grocery receipt, grocery shopping and expense concept

Before you shop, create a recipe list for the week based on the foods on sale. (Image via Getty Images)

Food to buy for sale

While there’s no hard and fast rule about what to buy—especially because so many people have dietary needs and preferences—there are certain items in different food groups that Sharp says are best bought on sale.

Milk and dairy alternatives

While many Canadians suck at cheese and milk, they are among the many food groups that are more expensive to buy.

However, some staples such as butter It often goes on sale during major holidays like Christmas and Thanksgiving, so keep an eye out during that time of year.

Furthermore, Sharp recommends that shoppers look for dairy products with an extended shelf life to sell.

“Cheese generally have a very long shelf life, so if you see them on sale, it’s worth stocking up on,” she revealed. “Same with non-dairy milks like almonds and oats.”

Shot of a mature man shopping in the cold produce section of a supermarket

Frozen products are cheaper and more often they go on sale. (Image via Getty Images)


According to Sharp, frozen produce can be much cheaper than its fresh counterparts—and sometimes it can be even healthier.

“Choose more inexpensive frozen produce to save on bulk and also go on sale often. Frozen products are quick-freeze at peak ripeness, so they’re often very nutritious,” said Sharp.

If you prefer fresh food, she suggests choosing items that last longer in the fridge.

“Cabbage, carrots, root vegetables, apples and pears are great on sale because they keep longer than greens and berries so you can buy in larger quantities without them rotting so quickly,” Sharp said.


“One of the biggest expenses in the grocery store right now is animal protein (meat, chicken), and it’s nuts,” Sharp revealed.

As such, if you are able to find “poultry cuts such as chicken breast for sale,” it’s great to stock up and store them in freezer bags to use for months to come.

On the vegetarian Proteins such as “beans and legumes (whether dried or canned) are good for several months so they’re a great option to buy at a discount.”

Heaps of a variety of healthy organic legumes.

Beans and legumes are a great option to buy on sale. (Image via Getty Images)

The store

Similar to frozen foods, Sharp explains that canned and store-bought foods can be very nutritious and affordable, especially when on sale.

“Oats, nut butters, nuts, and canned or dried legumes are all long-lasting nutrients,” she recommends.

Sharp also said that canned seafood like salmon and tuna can be cheaper than fresh fish when sold, but double-check the food label for sneaky sodium additions or other preservatives to try to avoid.

Take advantage of wholesale sales

Most of the time, buying in bulk can be cheaper than the supermarket because you don’t pay for excess packaging or brand names.

Sharp explains that buying items like oats, nuts, seeds, and grains in bulk can lower your cost per unit and you have the freedom to buy as much or as little as you need.

“If food is on sale or in bulk that is cheaper and can be stored safely for several months, you can buy when the price is right and enjoy the expensive off-season months,” she said. “Buy what you need, no more, and that can help you save over time. Every little bit helps.”

Different varieties of seeds, beans and different nuts on the shelf of your local supermarket.  No bulk containers for trash and dispensers for beans and seeds.

Most of the time, buying in bulk can be cheaper than in the supermarket. (Image via Getty Images)

General tips for saving money

While buying on sale is a surefire way to save on groceries, it’s not always possible to shop at sales due to busy schedules or product availability. When this happens, Sharp has a few tips to guide you—starting with going veggie.

“Be vegan more often! Plant proteins are much more nutritious and cost-effective than animal proteins. They are also easier to buy in bulk at the sale and are often available at amazing prices at cost-effective stores like dollar stores and supermarkets,” she said.

Another way to save money is to extend the shelf life of your groceries by taking proper care of them.

“Try to avoid washing and cutting fruits and vegetables until you’re ready to eat them. And freeze any meat and poultry you won’t use right away.”

Bulge-friendly recipes

Now that you’ve got some ways to save money while shopping for food on sale, it’s time to put them into practice.

Cooking on a budget or using certain products that you wouldn’t normally buy can be stressful. However, Sharp believes that budget cooking can be both delicious and nutritious.

For examples of bloat-friendly recipes that don’t skimp on flavor, try Sharp’s Vegan cereal on toast Which Frozen vegetable soup.

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