Power your child's brain and body with these quick, nutritious and affordable recipes. Strategies for keeping everyone happy and healthy at mealtime. Supercharge your child's learning through the power of play. UNICEF Parenting is now on WhatsApp.

Search UNICEF Fulltext search. Available in: English Français Español العربية. Keep up fruit and vegetable intake Purchasing, storing and cooking fresh vegetables can be challenging for some families. Swap in healthy dried or canned alternatives when fresh produce is not available Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.

Build up a stock of healthy snacks Children often need to eat a snack or two during the day to keep them going. Limit highly processed foods While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket.

Make cooking and eating a fun and meaningful part of your family routine Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun.

Food hygiene tips Good hygiene is always important when handling food to prevent any food-borne illnesses. Wash unpackaged produce, such as fruit and vegetables, thoroughly under running water. Wash your hands thoroughly with soap and water for at least 20 seconds before preparing any food.

User separate chopping boards to prepare uncooked meat and fish. Cook food to the recommended temperature. Where possible, keep perishable items refrigerated or frozen, and pay attention to product expiry dates.

Aim to recycle or dispose of food waste and packaging in an appropriate and sanitary manner, avoiding a build-up of waste which could attract pests.

Wash your hands with soap and water for at least 20 seconds before eating and make sure your children do the same. Always use clean utensils and plates. Learn more.

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Donate now. Home Healthy eating on a budget. Health seekers. Nov 29, Here are some tips to help you shop for an affordable plant-based diet: Get set to shop: Most grocery stores have kept their prices the same during the pandemic, as governments frown upon and in Ontario even outlaw price-gouging.

Here are some affordable options: Vegetables and fruit: Economical choices include cabbage, potatoes, carrots, beets, onions, squash, broccoli, apples, bananas, oranges, plus canned or frozen options.

Most of the time, local and in-season produce is more affordable than imported vegetables and fruits. Tip: Produce can be stored in your freezer for up to a year. Grains: Choose oats, pot barley, whole grain pasta, brown rice, cornmeal and whole wheat flour.

Plant-based protein: Try canned or dry beans and lentils, tofu, edamame, peanut butter, pumpkin seeds and sunflower seeds. Animal-based protein: Choose eggs, chicken thighs, flank steak, ground beef, stewing meat, white fish, evaporated skim milk, store-brand plain yogurt in large tubs.

Here are some ideas for substitutions: Instead of quinoa, choose brown rice. Instead of acai or goji berries, choose raisins or dried cranberries. Instead of canned albacore tuna, choose canned skipjack or yellowfin tuna or pink salmon. Instead of almond butter or cashew butter, choose peanut butter.

Instead of hemp seeds, walnuts or pine nuts, choose sunflower seeds or pumpkin seeds. Instead of halibut, choose haddock. Instead of omega-3 eggs, choose regular eggs. Instead of granola, choose oats. Instead of meat, choose tofu or lentils. Instead of ricotta cheese, choose cottage cheese. Instead of chicken breasts, choose chicken thighs.

Choose multigrain or whole wheat pasta instead of white pasta Select low-fat cheese over full-fat cheese Use fat-free yogurt instead of sour cream

Quick and low-cost food substitutes - Use egg whites instead of whole eggs Choose multigrain or whole wheat pasta instead of white pasta Select low-fat cheese over full-fat cheese Use fat-free yogurt instead of sour cream

Red-skinned potatoes and purple potatoes are also rich in disease-preventive anthocyanins, while sweet potatoes are loaded with beta carotene. Cheaper than chia, flax seeds have almost the same lineup of nutrients: protein, fiber and omega-3 fats, which fight inflammation and protect your brain and heart.

And flax is rich in lignans, plant compounds that reduce the risk of heart disease, breast cancer and prostate cancer. High in protein, calcium, vitamin B12 and other nutrients, yogurt is an excellent source of beneficial probiotics that can enhance immunity, lower inflammation, boost digestion and improve gut health.

Single-serving cups are pricier, so skip these convenient products. Instead, buy large tubs for bigger savings, and repack in your own smaller containers.

Onions are packed with anti-inflammatory compounds, including quercetin, a powerful antioxidant shown to dampen inflammation, support immunity, protect the heart and reduce your risk of cancer. Yellow and white varieties cost as little as a dollar a pound; red onions are just a bit more expensive, but high in heart-protective anthocyanins.

Buy them in bags for additional savings, and store them in a cool, dark location. Most fish far exceed the limits of the average weekly budget and raise sustainability concerns.

A better option: wild-caught sardines. Look for water-packed varieties, and choose bone-in for extra calcium. Fruit is one of the pricier produce selections, and fancy fruits like figs and off-season berries are too costly for everyday eating on a budget.

Apples, however, are high in fiber and antioxidants, including quercetin and catechins, the same potent antioxidants found in green tea. Other nutrient-dense, economical fruits you can try include oranges, pears, bananas and grapes.

Less expensive than pumpkin seeds but similar in nutrition, sunflower seeds are high in B vitamins, vitamin E and selenium, nutrients that are linked with enhanced immunity and a lower risk of cancer, heart disease and cognitive decline.

Stock up, and stash your extras in the freezer to keep them fresh. One serving contains mg of calcium alone, delivering almost half of your daily requirements. Rich in calcium, magnesium, vitamins A, C and K, kale is one of the most nutrient-dense plants in the produce aisle.

And it does double duty as a cruciferous vegetable, with the same cancer-preventive compounds as broccoli, Brussels sprouts and cauliflower. Other leafy budget buys that will work for your budget and your nutrition include chard, spinach and collards, all of which have similar nutrient profiles.

And peanuts are an excellent source of healthy monounsaturated fats, plus vitamin E, magnesium, B vitamins and heart-protective resveratrol. Anyone who has been to the store lately knows that grocery prices are rising. But with a little planning and strategic shopping, you can eat nutritiously while watching your wallet.

One guideline comes from the U. Department of Agriculture, which suggests that every plate feature half fruits and vegetables, one-fourth grains and one-fourth protein, with a side of low-fat dairy. Here are 10 tips to eat cheap and healthy at home:. Cooking at home can help you meet two goals: You eat healthier by controlling the ingredients, such as using a fraction of the butter and salt that restaurants tend to use, and you spend less money , especially if you've been using a meal delivery service to order takeout.

You can get creative with leftovers for lunch the next day, making that midday meal a little less stressful and taking away the temptation to grab something on the go.

Roasting a chicken one night? Shred the leftovers, add some salsa and toss it on a tortilla for lunch the next day. Or mix it up with a little mayo and a diced apple for a tasty chicken salad. By repurposing leftovers, you can also save money by reducing food waste.

Meal planning is a great way to adhere to a healthy diet without blowing up your budget. Map out your meals and snack options for the week, and make a grocery list.

The key: Avoid impulse purchases and stick to your list at the store. To cut down on miscommunications and repeat purchases, try a grocery list app like AnyList or OurGroceries. Other members of your household can add to the list and access it, no matter who ends up going to the store.

Before you know it, your cart is filled with things that caught your eye. And you leave wondering how you spent so much more than you expected. Avoiding the grocery store while you have an empty stomach will likely save you money on impulse purchases and prevent food waste down the line.

You've planned your meals and made your list; now it's time to investigate what you have on hand. Checking your inventory will keep you from over-shopping and buying multiples of things you already have.

Fruits and vegetables are a staple of any healthy diet. But fresh produce has a short shelf life and can be pricey. Opt for frozen goods to save money — without sacrificing nutritional value. If eating healthy is top of mind, steer clear of canned goods packed in syrup and choose items that come in water instead, according to the Centers for Disease Control and Prevention.

Store brands — sometimes called private labels — are often identical to their name-brand counterparts in ingredients and quality. Where they differ is price. city average data from the Bureau of Labor Statistics.

If meat prices are putting you over budget each week, there are other ways to get protein. Cheaper substitutes like beans, tofu and lentils can cut your grocery bill and fill you up.

Introducing more plant-based foods into your diet can also help your heart health and put you at less risk for stroke and diabetes, according to the Mayo Clinic. However, these stores carry more limited products — for example, only two types of canned black beans rather than the many found in traditional supermarkets.

Shopping at a discount store might require you to make multiple stops to get everything on your list, so if you're in an area with high gas or transit prices, you'll need to gauge whether the extra trips make financial sense.

Buying in bulk can help fill your pantry with nutritious staples while saving money. To lower your weekly grocery bills, try buying meat at wholesale clubs and freezing it for later.

Going in on a membership with a friend or family member and splitting the haul is another way to get wholesale prices without overloading your cabinets. This option can also help you use perishables before they go bad.

Shopping seasonally can also encourage you to try a larger variety of foods, which is an important part of a healthy diet.

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