Vegetables & Fruit

  • These offer fibre, vitamins, minerals and antioxidants which are important for health
  • Examples: apples, carrots, bananas, broccoli, cabbage, melon, pear, squash, beets, collard greens, okra, eggplant, turnip
  • To reduce cost: buy in-season, on sale or frozen and canned options!

Protein Foods

  • Offer iron, zinc and many other vitamins & minerals; help build muscle and other tissue; helps keep you full
  • Examples: meats, poultry, egg, tofu, dairy and dairy alternatives, beans, peas, lentils, chickpeas, nuts, seeds
  • To reduce cost: buy meat on sale and freeze what you won’t eat right away; buy dairy in larger containers; use eggs, tofu, beans and lentils more often as these are cheaper!

Whole Grains

  • Offer many vitamins, minerals, fibre and energy
  • Examples: brown rice, whole wheat bread, whole wheat pasta, quinoa, amaranth, sorghum, millet, buckwheat, barley, couscous
  • To reduce cost: buy in bulk, buy bread products on sale and freeze what you won’t eat right away!


  • Water provides the best hydration. It is best to make water your main drink!

Want more information?

  • Go to
  • Speak to your Exercise Therapist about booking an appointment with the Registered Dietitian!