Eating Healthy on a Budget!
Eating on a budget doesn't mean you have to sacrifice nutrition!
Our top 5 hacks to eat healthy on a budget!
With the cost of living on the rise, it's time to start being savvy with our money and eat healthy at the same time. We share our 5 top hacks to help you enjoy nutritious foods without breaking the bank!
Our Top 5 Hacks
1. Buy these 5 foods:
- Oats - At only 20c per ½ cup, oats are a super versatile ingredient to stock up on! In ½ cup, you get 6g of protein and 5g of fibre, which gives you a great headstart towards the 28g of fibre women need per day.
- Mussels - It only costs around $2 for 150g of mussels which works out around 10, that’s good value for the nutrition boost you get. Mussels provide your daily dose of selenuum, iodine and omega 3, not to mention there is more protein than 3 eggs.
- Pulses - Beans, chickpeas and lentils. Nutriotionally dense foods that are affordable and versatile. ¼ cup of red lentils is just 30c and ½ a can of chickpeas is around 60c or less. Pulses are also low GI, a fantastic way to get fibre and also a good way to add protein to a meal.
- Frozen peas - You can eat them frozen, add them to almost any dish, mash them, smash them, make them into fritters... the list goes on! 1 cup of peas has a whopping 8.4g of protein and will only cost you around 50c, maybe less if the peas are on ‘special’.
- Eggs - 2 eggs cost between: $1 and $1.50 depending on which ones you buy. An egg has around 6g of high-quality protein as well as Vitamins A, B12, D, E, iron, selenium, choline and more!
2. Shop online AND don't shop hungry
You're more likely to add unneccesary items to your cart that don't align with your healthy eating goals or budget when you're hungry and all you can think about is food.
Shopping online makes it easier to stick to your budget by keeping an eye on your basket size and only buying what is on your grocery list! This allows you to see the total cost before checkout and you can remove items at the click of a button if it gets too expensive.
3. Plan your meals
One of the easiest ways to ensure that your money is well spent and you're not wasting food is to plan your meals for the week!
Maximise the produce you already have without 'quickly ducking to the shops' for the 4th time that week. Even if you have bought too much, majority of items you can freeze and save for another time.
4. Shop in season
The fruit and veggies that are in season and readily available are always cheaper. Your local farmers' market usually has some great deals too. Avoid planning recipes that involve summer ingredients in winter. The winter months often rule out the chance to buy items such as stone fruit, cherry tomatoes, cucumner, lettuce, and zucchinis at a reasonable price.
Plan your meals around what's in season and what is in abundance on our grocery shelves. Thankfully avocados are well priced at the moment - that means I can have Avo Toast every meal, right!?
5. Grow your own herbs rather than buying fresh herbs to cook with
Start your own little veggie patch! Not only does this benefit the budget, it encourages creativity in your meals and full of flavour! A veggie patch will instantly be reflected in lower grocery bills, and less waste. It also means herbs are readily availabe to add delcious flavour to your meals!
Want more nutrition tips and advice?
Claire is our DediKate Nutritionist, who answers our nutrition questions and runs nutrition workshops and programmes!
Claire is a registered nutritionist with a passion for psychology, with over 18 years experience. She is a published author with two best-selling books, the owner and director of the private nutrition practice and workplace wellness company Mission Nutrition!
Claire has selected highly qualified and experienced nutritionists and dietitians from around the country who share her values and have the knowledge, skills and experience to help you reach your own specific health goals so you can look and feel your best each and every day.
Get in touch with Claire today or find out more about Mission Nutrition!