Canned or frozen foods are often cheaper and just as nutritious as fresh foods.

As we feel the pressure of rising food prices, making healthy food choices doesn't have to cost more. The following tips can help you eat well while staying within your budget.

Make a grocery list and stick to it. You will make fewer impulse buys.

Check for sales in flyers and look for items on sale.

Products with imperfections are just as good. Products getting close to their best before dates and oddly shaped or slightly bruised produce may be offered at a lower price or discount. These products are just as healthy as “perfect” varieties and buying them also helps reduce food waste.

Freeze. You can extend the shelf life of products purchased at a discount by freezing them. You can freeze fruits, fish, vegetables, whole grain bread, lean meats or poultry.

Consider the season. Fresh vegetables and fruit are usually less expensive when they are in season. Frozen and canned vegetables and fruits are also healthy options. They can be less expensive than fresh produce when it is out of season.

Consume more plant-based protein. Beans, lentils and other legumes are healthy and inexpensive foods. Use them in your meals several times a week.

Stock up on canned goods when they are on sale. Canned food are a great option because the contents are pre-cut and quick to prepare, keep for a long time, and offer variety in the winter. Always have these eight canned foods in your pantry: black, kidney or white beans, chickpeas, lentils, tomatoes, fish (tuna, salmon, sardines), corn kernels, green peas and beans, tomato puree and low-salt broth.

Looking for quick and easy recipe ideas for you and your family? Visit the Food Guide Kitchen. You will find, among other things, a variety of recipes with 10 ingredients or less, prepared in 30 minutes or less, without cooking, vegetarian, etc.