HOW TO EAT HEALTHY ON A BUDGET

by | Oct 8, 2020 | Uncategorised | 0 comments

Considering all of the stress and pressure on peoples time, it is understandable that eating healthy can feel financially daunting.

It’s true that fresh fruit and vegetables, lean animal proteins, wholegrain and nuts and seeds will cost more than a diet of mostly processed foods.

BUT IT IS POSSIBLE TO EAT A VERY HEALTHY DIET EVEN WHEN MONEY IS TIGHT.

 

Implementing the 5 steps below into your lifestyle will help you eat a more healthy diet without spending a fortune in the process.

1. PRIORITIZE NUTRIENTS

 

Whilst we all need calories to meet energy needs, it’s nutrients that keep us healthy in the long run.

Each food you eat will have a nutrient density (the number of nutrients in a given food).
Processed foods are calorie dense but nutrient poor = low nutrient density
Fresh, minimally processed foods are lower in calories but higher in nutrients = high nutrient density.
Nutrients are hugely important, they help us to live and thrive. They are what makes us healthy, perform at our best and live long, active lives.
Often when people start a new diet they make wild claims about how good they feel on their new diet.
This isn’t anything special to do with their new diet, it’s to do with the fact they are eating a lot less processed food with a low nutrient density and more fresh, minimally processed food with a high nutrient density.
Good, sustainable nutrition balances calorie needs with a wide variety of nutrient dense foods.
If you’re finding yourself feeling lethargic, carving sugary foods/drinks or caffeinated drinks, think about how much of your diet is made up of processed foods compared to minimally processed, whole foods.

 

NUTRIENT POOR FOODS

Are cheap and filling but they lead to nutrient deficiencies and poor health.

NUTRIENT RICH FOODS

Might cost a little more, but they contain healthy fats, fibre and/or protein that will keep us feeling satisied for longer and help protect our health.

2. MAKE MOST OF YOUR MEALS

Buying ready to eat, prepared foods is generally a lot more expensive than buying whole ingredients which you can prepare yourself.

NUTRIENT POOR FOODS

Are cheap and filling but they lead to nutrient deficiencies and poor health.

NUTRIENT RICH FOODS

Might cost a little more, but they contain healthy fats, fibre and/or protein that will keep us feeling satisfied for longer and help protect our health.

RESTAURANT

SUPERMARKET

MADE AT HOME

Spaghetti Bolognese

Ready made spaghetti bolognese

Home made chilli base that can be made into multiple dishes such as Spaghetti Bolognese, Cottage Pie, enjoyed with a jacket potato

(click here for the recipe we use)

Store brought smoothie

Ready made smoothie from the supermarket

Homemade protein shake, containing veggies, healthy fats, good carbs and protein

(click here for a sample recipe)

Chicken salad brought at a restaurant

Pre packaged salads

Home made salad with added source of protein.

(Click here for a salad recipe full of flavour)

3. PREP YOUR MEALS

Setting some time a side to prepare certain aspects of your food each week can not only save you money but also lots of time during the week.

FOOD PREP

Prep things like salads, grains and fruits ahead of time and store them in the fridge.  This will save you valuable time during the week, and make preparing healthy meals in 5 minutes very easy.

 

BATCH COOK MEALS

Cook big batches of more time intensive foods like stews, casseroles, granolas etc.

By storing these in tupperware boxes in the freezer you can have healthy, ready made meals at your finger tips whenever you need them.

4. BECOME A SAVVY SHOPPER

Relying on only lean sources of meat for your protein intake is expensive. Instead consider keeping your lean meat portions lower and include other foods such as legumes.

You can also choose less popular cuts of meat such as bone cuts, organ meats and frozen meat.

Also consider the unit cost of foods and supplements. Some items might be higher in price but the cost per serving is low. One example would be protein powder.

Below you can find a list of some of the best low cost, nutrient rich foods.

PROTEINS

  • Eggs
  • Canned fish
  • Whole chicken
  • Tofu
  • Stewing steak

CARBS

  • Rice
  • Lentils
  • Potatoes
  • Beans
  • Oats

VEGETABLES

  • Cabbage
  • Carrots
  • Beetroot
  • Romaine lettuce
  • Spinach

FATS

  • Sunflower seeds
  • Peanuts
  • Butter
  • Full fat milk and yogurt
  • Extra virgin olive oil

FRUITS

  • Bananas
  • Apples
  • Melon
  • Oranges
  • Frozen berries

 FLAVOUR

  • Herbs
  • Spices
  • Garlic
  • Citrus
  • Honey
  • Soy sauce

5. AVOID FOOD WASTE

To avoid wasting money on rotting food take the following steps.

PLAN BEFORE YOU SHOP

Look at your week ahead to see how many meals you need and how much time you will likely have to prepare and cook food on particular days. Use food prep to help reduce the burden on your busier days.

MAKE A LIST AND STICK TO IT

By sticking to your shopping list, you can avoid overbuying perisable goods and impulse purchases. Of course, if you see certain products on offer that can be frozen (such as reduced meat and fruit) buy them.

Free Weekly Meal Planner and Shopping List template to download, click here.

LEARN TO PRESERVE FOOD

You can extend the life of foods from days to months with these tips

DAYS

When whole fruits or vegetables on the counter get ripe, transfer them to the fridge to extend their life by a few days.

MONTHS

When food in the fridge won’t be eaten soon, transfer it to an airtight container, or re sealable bag and store it in the freezer for 3-6 months.

Lightly steam or boil vegetables before freezing them.

YEARS

Learn how to make fermented foods, which are also great for your digestive system health.

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