When it seems like food prices keep rising, it may be tempting to buy unhealthier foods that usually have a cheaper price, but there are ways of incorporating healthy, top quality foods into your diet − without breaking the bank.
1. Rely on legumes
Legumes are so versatile and are a fantastic plant source of protein. Brown lentils can easily be added to your favourite mince dish, which means you can cut down on what you spend on meat. For a fibre-filled take on bolognaise, use 2/3 of a packet of mince and add a tin of drained lentils. The texture of your meal will be different but the lentils won’t change the flavour too much.
2. Opt for nutrient dense foods
Eating nutrient dense foods means you can eat less but still get all the goodness from your meals. Opt for kale, berries, fresh fruits, etc.
3. Eat various sources of protein
Meat and fish prices can make affordable options tricky at times, so keep on top of your protein intake by shopping for legumes (beans, chickpeas, lentils), yoghurt, milk, cheese, nuts and nut butters.
4. Keep your cupboard stocked with tinned fish
Tinned fish is a great, inexpensive way to get some fish into your diet. In addition to that, tinned sardines and tinned salmon are a wonderful source of calcium.
5. Buy food that is in season
Prices for non-local, non-seasonal foods are much higher than those that are in season. Do a little research about what is grown locally during the winter and summer months and then adapt your shopping accordingly. Using seasonal foods also brings more variety to your meals throughout the year.
6. Go shopping with a shopping list
Shopping with a list not only makes the time you spend in the shop a lot shorter, it also prevents you from buying food you don’t need. Pick one or two new recipes to try each week and write the needed ingredients down, and get only that in addition to what you know you’ll need for some of your go-to favourites. It also helps not to go shop on an empty stomach – the more you surround yourself with food when hungry, the more likely you will be to buy anything that looks satisfying!
7. Be selective about the promotions
While promotions are a great way to save money, make the smart choice when buying fresh produce like vegetables and fruit in bulk. It may seem like a good deal to buy 2kg of spinach for a slightly reduced price, but if you know that you are unlikely to use it all within a few days, rather buy less for the usual price than spending more on something you will mostly likely have to throw out.
8. Limit your fast foods
Spending money of fast foods is expensive and most often not very healthy either. Rather make your own burgers or pizzas at home where you control which ingredients get used.
9. Make sure you stay hydrated, even in winter
Thirst can often be confused with hunger, so make sure that you are drinking enough throughout the day. You may find that increasing your water intake results in less money spent on coffees, smoothies, yoghurts, etc.
10. Snack on fruit
Instead of snacking on granola bars or something similar, grab a piece of fresh fruit. Not only is fruit less expensive, it’s also packed with fibre, energy and many nutrients needed for a healthy immune function. Make your snack more well-balanced by adding a little yoghurt or you could add some peanut butter or other nut butter to a sliced apple.
Sources
Sound Bites Nutrition material
www.bbcgoodfood.com
www.taste.com.au