10 tips for healthy eating on a budget

10 tips for healthy eating on a budget
Following a healthy diet comes with a range of well-known benefits, including lowering the risk of diabetes and heart disease, maintaining a healthy weight, and supplying your body with the necessary nutrients.
Melanie Sher
Melanie Sher - Registered dietitian
7 November 2018 | 4 minute read
Health Eating On A Budget

Healthy eating is often perceived as being expensive, both money-wise and time-wise. Often, it seems to be easier and more affordable to stop off at a fast-food chain and order a quick meal than to prepare a healthy, nutritious meal from start to finish. However, healthy eating does not mean expensive eating. Here are my 10 tips for healthy eating on a budget:

Plan your meals and make a grocery list 

When you’ve planned out your meals for the week, and written a shopping list, you are guaranteed to save money in the store. Instead of shopping for groceries, without direction, we tend to buy food items that we don’t use. If you stick to your plan and grocery list, you will only buy the items that you know you will use. This will also ensure you don’t end up buying extra, perishable foods items that you then end up throwing away because they expire before you consume them. Remember that before you head to the store, you should take the time to check your cupboards and fridge to see what you already have, so you do not purchase the same items twice.

Look for sales and plan meals accordingly 

Check weekly announcements from your local store for weekly deals and discounts. Consider planning some of your meals for the week according to what food items are on sale that week. This will help you save money, and will also lead to you trying new recipes and having variety in your diet. Also look out for bulk specials at your local store, as they often ‘slash’ the prices on non-perishable items. This is the perfect opportunity to stock up and save on staple items, such as pap, rice and cereals. You can also use this opportunity to stock up on perishable items, such as fresh vegetables, meat and chicken. Meat and chicken can be frozen and used at a later stage (just be sure to record the date you froze the food item, and use it within two months).

Shop in season 

Produce that is in season is always cheaper than produce that is out of season. Be sure to research what is in season at that time of the year and buy those items.

Buy from different vendors and stores

Always compare the prices for the same products by visiting different grocery stores. You’ll often find that some grocers mark-up certain products, while others mark them down – it all depends on their price structures. Plus, visiting more than one store during your shopping trip will have you exercising without even realising it, which is a bonus.

Cook at home 

Cooking at home is much cheaper than eating out. There is also the added benefit that you know exactly what ingredients are being added to your food, and you can choose to prepare your meal that is low in fat, low in salt and high in fibre. Some people find it best to cook for the entire week on the weekends (saving you time during the week and making sure that you have healthy, nutritious meals prepped), while others find it easier to prepare one meal at a time. Find what fits best into your schedule and make it work for you.

Cook larger portions and use your leftovers 

Cooking large meals can save you both time and money. Leftovers can be used as healthy, packed lunches for school or work, or for other meals that week.

Stick to the basics 

Healthy eating can be really easy when you stick to eating basic, natural foods – foods that haven’t been processed in any way. These ‘real’ food items include meat (red meat and poultry), vegetables, fruits, nuts, and healthy oils such as vegetable oils. You will often find that these items are more affordable than foods that have been heavily processed.

Swap unhealthy food items for healthier ones 

The next time you go on a shopping trip, challenge yourself to investigate the prices and labels of the items that you buy. When in the bread aisle, for example, compare white bread to brown bread. Many manufacturers are realising that consumers are much more inclined to buy healthier food items, and have had to adjust their product ranges and prices accordingly.

Choose economical protein items 

When preparing meals for your family, there are several ways to stretch your budget, especially when it comes to preparing meat dishes. Use canned/raw beans, lentils and soy mince to expand your meal’s nutritional value and to save on your meat budget. You can also increase nutritional value, and make your meals go further by adding more vegetables to pasta dishes, stews and cottage pies. Other great economical sources of protein, which also have high nutritional value, include tinned fish (such as pilchards, sardines and tuna), eggs, chickpeas and all legumes. They are generally a leaner protein option as well, which makes them a great option to include in your weekly meal plan.

Choose whole grains that have been fortified 

In South Africa, many whole grains have been fortified with vitamins and minerals to ensure we meet our daily intake requirements. Look out for whole grains with the food fortification logo, such as maize meal and wheat flour, and incorporate these food items as part of a healthy, balanced meal plan.

With Legal&Tax you're not alone

Legal&Tax is your companion in helping you keep healthy and maintain a well balanced lifestyle that fits in your budget. Contact us for budgeting advice.

The content in this article is for information purposes only and is not intended to be a substitute for seeking any form of professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it as a result of something you have read on this Website. Legal and Tax Services, their employees, agents and representatives, are hereby indemnified from any damages or consequential loss suffered for any reason whatsoever that may arise out of or in connection with any article published or made in good faith.

Recommended articles
Legal You Q2 2021 Feature Story square images6

What you need to do if your child is choking

If your child starts to choke, will you know what to do? Thanks to ER24, this short video will help you learn how you could save your child's life. #IWishILearntThatInSchool – Part of our series supporting the youth.
Video
African businesswoman smiling at desk 299130290

Budget Breakdown

Budgeting #IWishILearntThatInSchool – Part of our series supporting the youth. Breakdown your necessities, savings and luxuries. Access other #IWishILearntThatInSchool articles and videos With Legal&Tax you’re not alone. Auth FSP
Video
Tax return submission

Three ways to register as a taxpayer

Not sure how to register as a taxpayer? Our expert outlines three ways to make sure you're registered with the South African Revenue Service.
Video
View our other information hubs