As someone who has always been frugal, I’ve long been a fan of Dollarama – but I swore I’d never buy food from there. I believed that real, healthy food could only be found at health food stores, farmers’ markets, or boutique grocery stores. I was wrong. Simple, nutrient-dense foods can be found in many places.
As awareness of health and nutrition grows, so does the demand for real, whole foods. Unfortunately, not everyone has access to pasture-raised meat and dairy, locally grown produce, or even clean drinking water. Many communities in Canada live in what are known as food deserts, where even conventional grocery stores are scarce. Most of us also disconnected from our natural ways of hunting and gathering, sourcing our own food.
While I believe that eating simple, nutrient-dense foods doesn’t always have to be expensive—and that a healthy lifestyle can actually save money by reducing expenses on items such as alcohol and takeout—the reality is that many people still struggle to afford or access quality food. Some are simply focused on where their next meal will come from.
My intention with this post is to highlight affordable, nutrient-dense food options available at your local dollar store, helping those on a budget find ways to nourish themselves and their families.
1. Coconut sugar is a natural sweetener with a lower glycemic index than white sugar. It contains inulin, a prebiotic fiber that supports gut health, as well as small amounts of electrolytes like potassium and magnesium. Less processed than refined sugar, it retains more of its natural nutrients and can be used in tea, coffee, baking, or anywhere you would normally use cane sugar.
2. Sugar-free apple sauce is a convenient snack that offers pectin, a fiber beneficial for gut health and digestion, and polyphenols, antioxidants that support heart health. Because it is easy to digest, it can be soothing for those with sensitive stomachs or recovering from illness. It works well on its own, mixed into oatmeal, or as a natural sweetener in baking. (I like to add a sprinkle of real cinnamon.)
3. Canned sardines, oysters, and mussels are some of the most affordable sources of high-quality protein, healthy fats and minerals. They provide coenzyme Q10 for heart health, B12 and iron for energy, and zinc and selenium for immune support and thyroid function. Sardines, in particular, are rich in calcium, as their soft, edible bones help strengthen bones and teeth. These can be enjoyed as a snack with cheese and fruit, mixed into salads, or added to pasta dishes.
4. Organic, non-GMO corn tortilla chips provide gluten free whole-grain benefits, including resistant starch that supports gut health, as well as lutein and zeaxanthin, antioxidants that help protect eye health. They are also a source of magnesium and B vitamins, which are important for energy and brain function. These chips pair well with fresh made guacamole and salsa, or as a crunchy topping for soups and salads.
5. Raw nuts, including almonds, cashews, and walnuts, contain healthy fats, protein, and essential nutrients especially beneficial for vegetarians. They contain L-arginine, which supports blood flow and cardiovascular health. Walnuts, in particular, are high in DHA, that supports brain function. Personally I always soak nuts before consuming, to make them more bio available and to reduce anti-nutrients. Soaked nuts can be rinsed and then used in cooking or baking. You can also rinse and re-hydrate nuts in a low temp oven for a few hours, to make them crunchy again for snacking.
6. Dried fruits such as prunes, raisins, apricots, mango, peaches, and apples are concentrated sources of fiber, vitamins, and minerals. Prunes contain sorbitol, a natural laxative that aids digestion, while raisins provide boron, a mineral that supports bone health. Apricots are rich in beta-carotene, which is beneficial for skin and eye health. Peaches and apples provide quercetin, a compound that supports immune function. These dried fruits can be eaten as a snack, added to yogurt, or mixed into savoury and sweet dishes.
I pray that everyone has access to real food, that we can learn again to grow and source more of the food we eat. I wish that no one has to buy their food from Dollarama, but for now – if on a tight budget and looking for high-quality protein, heart-healthy fats, gut-friendly fiber, or natural antioxidants – Dollarama has a variety of options to choose from. As you source what foods you can afford, or have access to – dont forget about all the other fundamentals of healthy living – Sleep. Mindset. Community. Sunlight. Rest. Play. Be Well <3