Nutrition on a shoestring

Click here for advice on preparing nutritious meals on a budget from Leonhard Lechner, senior Sous Chef at Toronto's Fairmont Royal York Hotel.

Putting healthy meals on the table doesn't mean spending more at the checkout and more time preparing at home. With a little planning and creative thinking you can have it all – nutrition, economy and great taste. Read the great food information, nutritional advice and shopping tips below.

Plan for leftovers. For example, instead of buying chicken breasts, buy a whole chicken and use the leftovers for casseroles, soups, stews, wraps, salads or sandwiches. Make double batches of soup and chili - enjoy some immediately and freeze the rest for fast and nutritious meals on busy days. The added bonus: Chicken with the bone in is tastier!

Use bulk food bins. The cost is usually cheaper (it pays to double check the unit prices) and you can buy exactly the quantity you need, whether a small or large amount.

Shop at farmer's markets or from local farm stands whenever possible. After a winter of imported produce they are a welcome harbinger of the new growing season. Buying local also means your produce should be fresher, thus retaining more of its important nutrients. For instance, tomatoes lose vitamin C over time, so the quicker the tomato gets from the field to your table, the better. Vine- or tree-ripened produce tastes much better, too. Be inspired and try a new vegetable or fruit each visit. Get to know your market vendors to be certain that what they are selling is indeed local.