Grocery bills can feel a little daunting lately—especially if you're trying to eat in a way that supports your health. For those living with arthritis, a balanced, anti-inflammatory diet can make a real difference in managing symptoms. But eating this way doesn’t have to mean going over budget.
Thanks to some smart strategies shared by the Arthritis Society of Canada and registered dietitian Cristina Montoya, it’s possible to enjoy nutritious, arthritis-friendly meals without spending a lot.
Here are five tips for affordable, anti-inflammatory eating:
1. Bulk up your pantry
Lentils, oats, quinoa, flaxseeds, and nuts are all staples of an anti-inflammatory diet—and they’re often cheaper when purchased in bulk. Cristina recommends freezing half your nuts to keep them fresh longer and avoid waste.
2. Embrace frozen produce
Frozen fruits and vegetables tend to be more budget-friendly than fresh, and they last longer too. Even better, they’re typically frozen at peak ripeness, meaning you’re still getting plenty of nutrients. Think frozen spinach, berries, or mixed vegetables—they’re perfect for smoothies, soups, and easy dinners.
3. Cook at home
Making meals from scratch gives you full control over ingredients and portion sizes. Batch cooking with a weekly plan in mind can also help cut back on food waste. “This should reduce food waste and help you stick to your budget,” says Cristina. “And as a bonus, it will save you time in the kitchen during the week!”
4. Pick protein wisely
Eggs, canned tuna, chickpeas, and lentils are all affordable protein sources that support an anti-inflammatory diet. Cristina notes that while fresh salmon is a great choice, canned salmon and tuna are excellent, budget-conscious alternatives that still offer those coveted Omega-3s.
5. Keep meals simple
You don’t need fancy or complicated recipes to eat well. Meals with 5 to 10 ingredients—like turkey burgers or lentil soup—can be easy to make, satisfying, and gentle on your wallet.
Looking for inspiration? You can explore arthritis-friendly recipes and more wellness tips at arthritis.ca, where you'll find more practical, affordable ideas for eating well and feeling your best.
