Tricks for a healthy diet on a low budget Tricks for a healthy diet on a low budget

Tricks for a healthy diet on a low budget

Eating healthy is more expensive, right? Wrong.

The truth is you don’t need to spend a lot of money to maintain a healthy diet. Some of the healthiest foods on the planet are also some of the cheapest. Here are some tips and tricks that will help you stay healthy on a budget.

1. 1. Make a list

Invest some time into planning.

The first thing you should do is invest some time into planning. Schedule in 20 minutes on a Sunday and make a list of meals you are going to cook as well as the ingredients you need to buy. This is key in order to avoid spending money on what you may already have in your pantry or end up getting rid of the veg you forgot you had. Think of the food you waste as literally your money going into the rubbish bin.

2. 2. Buy locally

Buy locally for a healthy diet on a low budget

A good trick is to buy locally produced and seasonal food. The cost will be lower and you will be supporting local businesses.

As for grains, beans, flour or dry pasta, you can buy these in bulk if you have enough storage. Don’t forget to check the World Food aisles at your supermarket, they will usually have large bags of rice and beans for much lower prices.

3. 3. Cook at home

Cooking and eating at home is key to a healthier and cheaper diet

Cooking and eating at home is key to achieving a healthier and cheaper diet, but it is also essential to make the most of each purchased ingredient (the list we talked about earlier). If you have some time over the weekend, you can prep your food (wash and chop the veg for instance or cook the rice) or make sauces and stews you can freeze for later.

4. 4. Make the most of each ingredient

Make the most of each ingredient

Another trick to make the most of and not waste when cooking is to consume stems and leaves of the vegetables. These tend to be as quite nutritious and we often waste them. Broccoli stems are delicious roasted and cauliflower leaves make a great salad or use these to make a delicious vegetable broth. Over-ripe vegetables and /or fruits can also be used in sauces, homemade jams, frozen for smoothies and other dishes so that nothing is wasted.

Zero waste and healthy? We’re in!

5. 5. Use homemade broths and sauces

Use homemade broths and sauces

We talked about some ingredients being used to make broth. Dehydrated broths or commercial soups filled with sodium are never as good as the real thing and they tend to cost way more than the homemade version. The same goes for sauces. Those tomatoes you got on sale because their due by date is almost over? With just a bit of salt, olive oil and spices, they will make a fantastic pasta sauce.

6. 6. Go for beans and lentils.

Legumes: a source of protein and quite economical

Increase the consumption of legumes and whole grains. These are some of the healthiest foods around. They are an excellent source of protein and are usually quite economical.  

7. 7. Quit sugary drinks.

Drink water regularly will save your budget

It is advisable to drink water regularly and avoid packaged juices and soft drinks. These, in addition to having a much higher price than water, add sugars and unnecessary calories to the diet. Many countries have excellent tap water too, making bottled water completely unnecessary. You can invest in a filter if you’d like, but if your water is safe for consumption, you can drink straight from the tap.

Victoria Thais

A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info

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