How to budget for a healthy diet

Europa

November 18, 2015 3:53 PM

There are many ways you can save money whilst also eating a healthy, balanced diet.

There is a common misconception that healthy eating is expensive. This doesn't have to be the case. There are many ways you can save money whilst also eating a healthy, balanced diet.

Try the following practical tips, they'll help you save on your shopping bill and eat healthily at the same time!

Smart Shopping

Prepare a shopping list and stick to it
Plan meals and snacks for the coming week
Make changes to accommodate products that are on special or reduced items
Shop on a full stomach as you buy more food when you're hungry
Bulk buy non-perishable items such as rice and pasta
Bulk buy meat and freeze
Shop around e.g. your local butcher may have cheaper meat and farmers / growers markets may have cheaper (and fresher) fruit and vegetables
Purchase fresh fruit and vegetables when they are in season as they are generally less expensive and of better quality
Limit your purchase of "extra" foods such as cakes, biscuits, chips, soft drinks and desserts as they have limited nutritional benefits

Meal Ideas

Avoid buying takeaways as they are generally more expensive
Plan meals around your vegetables e.g. lettuce goes off much quicker than broccoli, so plan to have salads with your meals on the days immediately following your shop
Base meals and snacks on low GI carbohydrate foods, such as grainy bread, Basmati or Doongara rice and pasta as they are an affordable source of energy and nutrients
Add legumes (e.g. chick peas, lentils, kidney beans, butter beans) to meat- based dishes to decrease the cost and extend the recipe
Tofu can be an inexpensive protein food for the whole family – use firm tofu to replace meat in stirfrys, curries or even on the BBQ
Frozen vegetables have a much longer shelf life than fresh vegetables, are just as nutritious as "fresh" vegetable, they are generally less expensive and of better quality
Cook in bulk and freeze some leftovers to reheat for a quick lunch or dinner throughout the busy week

Storage Tips

Store fruit separately at room temperature
If some fruits are ripening quicker than others, store them separately, this will prevent the rest of the fruit ripening too quickly
When fruit ripens place it, unwashed, into the fridge
Store green, leafy and salad vegetables unwashed in the fridge in a crisper or vented plastic bag
Store onions, potatoes and garlic in a cool, dark, dry and well-ventilated place
Store bread in the fridge or freezer
Label and freeze leftovers – don’t forget to add the date

Source: nestle-cwa.com

Europa

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