Running low on budget? These affordable diet and nutrition hacks can help

New Delhi: Do you want to eat healthy but have a tight budget? Trust us, we know how difficult it can be to follow a healthy diet when you only have INR 200 worth to spend and only fast food chains seem to be the affordable and filling option. The human body needs food to survive and when we look at healthier food options from that perspective, a commodity as essential as food shouldn’t be that expensive. But does this mean the end of the line for a healthy diet? Absolutely not! And we’re here to tell you why and how.

In a revealing article published in the journal Women’s Health, Tai Ibitoye, a registered dietitian, recommended two strategies:

• Go for canned fish
• Stock up on frozen fruits and vegetables

Tai Ibitoye said: “Canned fish such as sardines, mackerel, pilchards and tuna are cheaper than fresh versions, but just as nutritious, all of which are excellent sources of omega-3 fatty acids, essential for heart health”.

“Frozen fruits and vegetables are cheaper than fresh versions and have similar nutritional values, as the nutrients are locked in during the freezing process. Not that vegetables are all your freezer is for, mind you. Sliced ​​bread can be toasted straight from the freezer and is a great source of iron, B vitamins, calcium and carbohydrates,” he added.

Healthy eating on a tight budget

Here are some ways you can keep up with your body’s nutritional requirements while on a tight budget:

1. Put on your oven mitts: Going out to eat can be the convenient option when it comes to meals; however, if you’re on a tight budget, it may not be the cheapest option. Opt for home-cooked meals as much as possible because they are cheaper, more flexible and more hygienic. This way you can save money while eating healthy. If you are someone who often has to deal with a hectic schedule that may not leave time for cooking, you can cook certain meals in bulk and store them for later use.
2. Plan it: Strategizing, budgeting, and planning your meals ahead of time can work wonders when you’re running low on cash. This way, you can come up with ways to cut costs, like buying in bulk on sale, opting for cheaper food options, keeping track of your spending so you don’t overdo it, etc.
3. Don’t let the brand fool you: Just because it says “healthy” on the package doesn’t necessarily mean it’s the best option available. Contrary to popular belief, generic items in stores can be just as good as brand name items. Don’t let marketing tactics work their magic on your brain and stick with generic brands while shopping. Apart from being cheaper, they are equal in terms of healthiness.
4. Buy by season: Want to save money while grocery shopping and do your part to save the environment? If your answer is yes, then get your shopping ready again because we are about to do some seasonal shopping. The concept of seasonal shopping involves buying fruits and vegetables that are abundantly available in season. Unlike exotic and artificially grown fruits and vegetables, these items are available more cheaply and can offer their own set of brilliant health benefits. In addition, the carbon footprint of these fruits and vegetables is low since forced and artificial means of production are not used.
5. Choose plant-based proteins: A healthy diet should be able to meet your protein requirements. While animals may seem like the most obvious and delicious sources of protein, they may not be a wise choice, as consuming them regularly can burn a hole in your pocket. Opt for plant-based protein sources like nuts, lentils, soybeans, seeds, etc. It can be a cheaper and equally healthy option.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before beginning any fitness program or making changes to your diet.