11 Tips for Eating Healthy on a Budget
11 Tips for Eating Healthy on a Budget
Rising Food Costs in Australia
Benefits of Having a Healthy Diet
How to Eat Healthy on a Budget - 11 Tips
Rising Food Costs in Australia
Researchers from Deakin University’s Institute for Health Transformation tracked the cost of 28 staples in the last two years and found out that the price of lettuce and broccoli increased by more than 100%, and the price of dairy, chicken, bread, pasta, and rice have gone up by 5% to 10%.
The research explains that the rising food costs are connected with the floods in New South Wales and Queensland in early 2022, coupled with the increase in the cost of fuel due to the war in Ukraine. Dr. Christina Zorbas, head researcher at Deakin University, is calling the skyrocketing prices a “food crisis” because it has further “exacerbated health inequality” in the country and it is putting more pressure on low-income families.
Eating Healthy on a Budget
Food is more than just fuel for our bodies – it can have a profound effect on our health and well-being. Quality, fresh food gives us important vitamins and minerals that support our immune system and development. It helps protect against certain non-communicable diseases such as obesity, diabetes, cardiovascular disease, as well as certain types of cancer and skeletal conditions, the World Health Organisation says.
However, when it comes to choosing the food we eat, the cost is often the biggest consideration. Fast food is quick, cheap and accessible, so it’s often easy to opt for takeaway over a home-cooked meal.
Fortunately, healthy eating and sticking to a budget aren’t mutually exclusive. With a little planning, you can eat well and stay healthier without breaking the bank.
Benefits of Having a Healthy Diet
When it comes to our health and well-being, eating food that is good for us is one of the most important things we can do.
But what are the specific benefits of eating healthy? Here are just a few:
Eating healthy gives you more energy and helps you feel better overall.
A healthy diet can help you lose weight or maintain a healthy weight.
Eating healthy can help prevent chronic diseases like obesity, heart disease and diabetes.
A healthy diet can improve your mood and help you feel more alert and focused.
Eating healthy can boost your immune system and help you stay healthier overall.
How to Eat Healthy on a Budget - 11 Tips
With the rising food prices and steep cost of living today, eating healthy can seem difficult to pull off. But there are a few tips you can use to make eating healthy on a budget easier— you can even save a few bucks in the process:
1. Cook at home
Preparing your own meals may take some time, but in the end it will be cheaper and healthier, plus the extra portions can be kept for meals later in the week.
Invest in a couple of good cookbooks, or browse through cooking blogs online, to find recipes that focus on simple, fast, healthy meals. Options such as chicken and salad, roast vegetable couscous or chickpea tagine are quick and easy to make, and deliver a tasty meal rich in vitamins and minerals. Once you have a few good recipes up your sleeve, you’ll find cooking meals at home much easier.
You can even prepare snacks such as muesli at home. Cereal can be expensive to buy, but is easy to make when you know how – roasting oats, nuts and seeds yourself makes for delicious breakfasts.
2. Ask about discounts and stock up during sales
Certain stores may have special discounts and offers available for seniors or loyal customers. Ask about specials or loyalty cards at your local grocery store.
Another great idea is to stock up on sale items that can be saved for a later date. For example, cans of beans or tomatoes are great staples for healthy meals and can be saved for a long time. If you get supermarket catalogues or fliers in the mail, you can browse them to spot specials before you head to the supermarket.
Just be smart in the supermarket and look closely at specials – sometimes the tempting ‘discount’ is only a few cents.
3. Buy in bulk and buy generic brands
Shopping for items such as lentils or nuts is typically cheaper when you buy them from the bulk foods section, compared to packaged food.
Speaking of packaging, when compared with fancy named brands, generic brands in plain packaging often have similar quality products at a fraction of the price.
4. Compare unit price and buy whole foods
Supermarkets are required to list the unit price of items (per gram, millilitre or other measurement), which can help you to choose the best value purchase. Buying larger items, such as blocks of cheese or whole legs of ham, is often more cost-effective than sliced or processed items.
5. Focus on fruit and vegetables
There are multiple benefits to making fruit and vegetables the bulk of your diet. Foods such as bananas, apples, cabbage, sweet potatoes, carrots can all be bought in bulk for a low cost and then be used in a variety of ways.
You can incorporate fruit into your breakfasts, with smoothies or chopped and added to cereal. Salads with lots of fibrous vegetables make filling lunches, and for dinner veggies can be used for anything from soups, to lasagnas and curries.
When shopping for fruit and vegetables, buy produce that is in season to get better deals. Shopping local is a great way to get hold of seasonal fruit and vegetables – farmers markets are great sources of fresh produce. Meanwhile frozen or canned fruits and vegetables can also be bought for a low cost and are handy to use as needed.
6. Replace meat with other proteins
Beef, chicken and lamb can end up being the most expensive items in your shopping cart. Along with your new recipes, try substituting those meats with other proteins such as fish, legumes or eggs.
You can often simply swap out the meat for beans or chickpeas for a healthy meal that is still satisfying and full of flavour! Or, if you don’t want to give meat up altogether, a smart idea is to add kidney beans or lentils to a mince dish to make it stretch further.
7. Stay Fuller Longer with Whole Grains
Whole grains are a great way to stay fuller for longer and keep your energy up throughout the day. They are high in fibre and nutrients, and can be used in a variety of dishes.Try incorporating whole grains into your breakfast with oatmeal, muesli or granola. You can also add them to lunchtime salads or dinners as a side dish. There are a range of whole grain options available, such as quinoa, brown rice, barley and bulgur wheat.When buying whole grains, make sure to check the packaging to see how long they will keep. Whole grains typically have a longer shelf life than processed foods.
8. Plan your meals in advance
Planning your meals in advance is crucial for eating healthy on a budget. If you don't plan ahead, you'll likely end up making impulse purchases or eating unhealthy fast food. Both of these options can be expensive and not very good for your wallet and your health. Planning your meals allows you to make sure you're getting all the nutrients your body needs, while also staying within your budget.
Creating a grocery list is also key. Not only will this help you stick to your budget, but it'll also help you avoid buying unhealthy processed foods. Make sure to include plenty of fruits, vegetables, and whole grains on your list. And if you can, try to buy organic whenever possible.
9. Grow your own food
One great way to save money on your food budget is to grow your own fruits and vegetables. By growing your own food, you can get fresh, healthy produce for a fraction of the cost of buying it at the grocery store. Additionally, growing your own food can be a fun and rewarding experience.
Some examples of produce you can grow at home include tomatoes, peppers, cucumbers, zucchini, eggplant, strawberries, blueberries, and raspberries. If you are not sure how to get started, or what plants to grow in your area, consult a local gardening center or online gardening resource.
When growing your own food, be sure to use organic methods whenever possible. This will help to reduce the amount of pesticides and herbicides that you are exposed to. Additionally, using organic methods will help to keep your soil healthy and reduce the amount of runoff that occurs when it rains.
10. Pack your Lunch
Bringing your lunch to work or trips can save you a lot of money in the long run. Not only is it cheaper than buying food at restaurants or from a deli, but it also helps you stay on track with your healthy eating goals. Planning ahead by packing your lunch the night before can make this a breeze. Here are a few tips for packing a healthy and affordable lunch:
Choose simple, healthy ingredients that you can mix and match.
Pack leftovers or easy-to-prepare meals like sandwiches or salads.
Use high-quality, affordable ingredients like fresh produce and lean protein sources.
Invest in a good quality, reusable lunch bag and containers.
Get creative with your food combinations and have fun with it!
11. Eat before you shop for groceries
A research letter published in JAMA Internal Medicine shows that hungry grocery shoppers are more likely to buy higher-calorie food items. When you go grocery shopping while hungry, you are more likely to buy things that are not on your list. This is because you will be more likely to make impulse purchases when you are hungry. Additionally, buying food when you are hungry often leads to overeating. By eating before you go grocery shopping, you can avoid making these unhealthy and costly choices.
Eat healthy without breaking the bank
Keeping these tips in mind will make eating healthy on a budget easier, without having to sacrifice quality or taste. And by taking a little time to prepare food at home, you’ll have more control over what goes into every meal and even have some fun exploring new recipes.
Tunstall is committed to supporting people around the world to maintain their health and independence at home. To find out more about the healthcare solutions that we offer, explore our website or contact us.
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