5 Ways to Eat Healthily on a Budget

5 Ways to Eat Healthily on a Budget

by Marcia Pedras


Suddenly, it feels like we’re on a non-stop bombardment of price hikes and everyone is feeling the pinch. Certain nutritious foods can be expensive, and it can be difficult to eat a balanced diet that includes fruits and vegetables when you’re trying to stick to a budget.

The good news is, that there are many ways you can save money and still make healthy choices that contribute to your well-being.

  1. Plan your meals

When it comes to saving money at the supermarket, planning is essential.

Pick 1 day of the week and on that day, plan your meals for the upcoming week. Then, make a list of everything you will need to prepare those meals.

Also, check your fridge and cupboards to see what you already have. You may have foods hidden in the back that can be used, or you may want to plan your meals around foods you need to use before they expire.

Only plan to purchase what you know you’re going to use. This way, you won’t end up throwing away a lot of what you buy and don’t use.

  1. Buy whole foods

Some foods are more affordable in a less processed form. For example, a block of cheese is cheaper than shredded cheese. Whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals plus they boost heart health and may help lowering cholesterol levels.

  1. Choose plant-based proteins whenever you can

Meat and fresh fish can be expensive. Consider adding more vegetables to your meat dishes and pulses like beans, lentils, chickpeas or split peas.

Why not go meatless for one or two days a week? A meatless meal can be as satisfying as its meaty counterpart.

Plant-based diets that limit meat, particularly fatty cuts of red and processed meats, are linked to a reduced risk of heart disease.

  1. Swap soft drinks for water

Nothing beats a glass of water to satisfy our thirst. Not only does it hydrate, but it is also much more affordable and healthier than a soft drink. Fizzy drinks are packed with sugar (7 teaspoons per 340ml) and aren’t recommended as they significantly contribute to weight gain and related risks of chronic diseases, such as diabetes.

  1. Choose seasonal foods

Seasonal foods are generally cheaper than out-of-season options and usually are at their peak in both nutrients and flavour.

Choose bagged foods like carrots, sweet potatoes and zucchini if you can. That’s usually a lot cheaper than buying by unit.

If you cook more than you need, you can freeze the rest or include it in next week’s meal plan.


Book “Deep Nutrition” by Catherine Shanahan, M.D.

Book “How not to Die” by Michael Greger, M.D.


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