It is important to eat a balanced diet for your health, but you do not need to compromise your bank balance in the process. Eating healthy food can help you perform better physically and mentally, and you can eat well on a limited budget—you just need to know what to look for and how to make your food go further.
Stick to the Basics
Basic foods should make up the majority of your shopping list. These include pasta, rice, wholegrain bread, flour, couscous, quinoa, oats, barley, beans, lentils, lean meats, eggs, fruits, vegetables, milk, and yoghurt. These are food staples because you can construct many meals from them. Premade foods (like the “add water and mix” cake) will always be more expensive than original ingredients. Plain fresh meat is also cheaper than processed meat products (for example, a chicken Kiev). Additionally, these foods are generally lower in sodium (salt) than their premade counterparts. Another way to keep your food costs down is by opting for store or home brands for your basics. For example, all flour will be similar, so buying the cheaper option won’t affect the taste of your food. The same goes for canned beans and lentils. You might also consider buying staples in bulk when possible, as it can save you money in the long run.
Plan Ahead
If you plan your meals for the upcoming week, you are much more likely to stick within your budget. Without a plan, and with regular trips to the store, you’ll end up spending more over the week. When you plan your meals, create a shopping list to accompany it. Shopping with a list will help you stay within budget—make a commitment to yourself not to buy anything that’s not on the list. If you have children or a partner who encourages you to add extras to your trolley, you may want to shop without them. It’s also a good idea to buy what’s in season. For example, if you love tomatoes, buy them fresh when they are in season, but opt for canned tomatoes when they’re out of season and their price is inflated. You can also do this with frozen vegetables, as they are just as nutritious as fresh ones.
A great way to stay within budget and save time is to use leftovers for lunch the next day. Plan to make a little more than you need for dinner, then pack away your lunch from the leftovers.
Grow Your Own
A great way to make fruit and vegetables cheaper is to grow them yourself. A simple vegetable garden can provide your family with lettuce, carrots, silver beet, spinach, cauliflower, broccoli, and many other vegetables. Fruit trees do take more time to mature, but fruits like strawberries can be grown in a short amount of time. Herbs are also easy to grow and can even be grown in a pot on your windowsill. If you’re unable to grow your own, you might want to consider buying your fruit and vegetables from an orchard or market, where they tend to be cheaper than in a store.
Use Less Meat
While plain meat is inexpensive compared to premade and processed products, using less meat can help reduce your food costs even further. Meat provides protein as well as zinc, iron, and other nutrients, but you can substitute plant-based protein into some meals. Legumes are great for this purpose; they are cheap, easy to prepare, high in protein, fiber, and nutrients, and very filling. While they don’t contain the same amount of iron and zinc as red meat, they are a useful addition to casseroles, soups, and curries to bulk up your meal and lower the overall cost.
Make Your Takeout Meals at Home
It’s nice to eat out, but the cost of takeout meals can easily exceed what you would spend for a few days’ worth of food. Instead of spending your hard-earned money on takeout, try making your own meals at home. Homemade pizza, pasta, burritos, tacos, fish and chips, burgers, and wraps are all easy to make from staple foods. You’ll also know exactly what’s in your meal if you make it yourself. If you add more vegetables and cook meats in less fat or oil, you’ll make your meal even healthier.
It’s easy to eat well on a limited budget if you plan ahead, use staple food items, avoid processed foods, grow what you can, use less meat, and make your favorite takeout meals at home. It’s worth making the effort—your health (and wallet) will feel better for it!
