Healthy Eating on a Budget
Healthy Eating on a Budget
When it comes down to it, trying to work out what to eat that is healthy can be a challenge. And that does not factor in time and cost.
With the price of food (and every other household expense) going up, it can be hard to make ends meet and especially sticking to a food budget.
But what is ‘healthy eating’? Do you really know?
Even before I was a nutritionist, I was a single mum and carer, having to negotiate the food preferences of 4 fussy kids, 2 of whom had a disability. Working full time, as well as all the kid wrangling, left me stressed and time poor. And one of the keys things I had to learn, was how to cook and prepare simple meals on a budget. Which was harder than you think, when you factor in food allergies, intolerances and preferences, and being tired all the time. Here’s what I learnt, skills that I now teach all of my clients, because there is an assumption that everyone knows this stuff.
Healthy eating starts with real food!
DO-
● Fruit, vegetables, nuts, seeds and grains- if it doesn’t’ look like a plant, it’s not really food
● Frozen vegetables and fruit are a healthy and convenient alternative
● Canned beans, tomatoes and vegetables are cheap and affordable- make sure there is nothing added
● Home brand items can be cheaper and often without additives
● Legumes- beans, chickpeas and lentils make a great alternative to meat
● Buy your pantry staples in bulk from a wholesaler
● Buy locally from a farmer’s market
● Grow seasonal fruit and veg yourself
● Buy good quality sourdough or rye bread
● Buy block cheese and slice and grate it yourself
HINT- If you leave your bread out of the fridge and it stays fresh for a week and doesn’t go mouldy, it’s a sign that it’s full of nasty preservatives and mould inhibitors!
DON’T
● Buy pre-packaged food- most contain sugar and preservatives that are not healthy
● Buy low-fat or sugar-free- they often contain additives and toxic artificial sweeteners
● Numbers on a food label are bad- get yourself a copy of The Chemical Maze
● Don’t shop when you are hungry as you are more likely to buy things you don’t need
● Be supermarket savvy and watch out for items on ‘special’ as sometimes the price isn’t reduced And when it comes to cooking, I still love to make meals and snacks that are quick and easy. Having a cooking day, and making snacks and meals in bulk, is still a weekly occurrence at my house. It takes a bit of planning, so try these easy steps
● Schedule a cooking day- morning, evening, or weekend- whatever works for you
● Do a weekly meal plan including snacks for the whole family
● Make a shopping list- check what you already have to save money
● Go to the supermarket, fruit & veg shop, or butcher and buy just what’s on your list
● Get cooking!
And if you would like to get started with your healthy eating, you can download my Quick Easy 3-Day Meal Plan HERE
