Balanced diet on a budget

MANY people think that it is almost impossible to eat healthy on a budget, but nutritionist Donovan Grant said with careful planning it is quite possible to reduce your healthy food bills.

“From my view, eating healthy means having a fair amount of fruits, vegetables, peas, beans, nuts and seeds in one’s diet. Also, how regular foods are prepared should be taken into consideration, for example fried versus baked. In general, it would appear that healthy foods cost more than unhealthy foods. However, with planning and modification in shopping, savings can be evident,” he said.

According to Grant, a balanced diet is one which has all the nutrients in the right proportions, taking into consideration an individual’s age, sex and work.

“Note that what may be balanced for a construction worker is different from someone who works in an office. A construction worker could do with more carbohydrates, but an office worker would be better with fruits, salads, vegetables, a yoghurt and green juice, because his/her work would be more sedentary, whereas the construction worker needs the extra energy to be lifting stones and pushing a wheelbarrow,” he said.

Below Grant explains ways people can maintain a balanced diet on a shoestring budget.

1. Use fruits and vegetables that are in season

Grant said choosing fruits and vegetables in season would mean that they are available at a variety of places, so you have the option to choose between prices.

2. Buy fruits and vegetables at the market

“Downtown prices are usually cheaper than uptown prices. For example, with fruits, vegetables and ground provisions, you can shop or ask someone to buy them for you in Coronation Market,” he said.

3. Buy in bulk

The nutritionist said you are better able to negotiate prices when you are buying more. He suggested that you buy things that can last you for a while and store them at the bottom of the fridge where the temperature is just right to keep them fresh. He suggested storing vegetables like string beans in bags so they are kept cool and fresh.

4. Know when to shop

“The time of day and also the day that you shop at the market can also influence the price. Good deals are offered on a Sunday,” he said.

5. Do substitutes

Grant said expensive meats can be substituted with peas and beans.

6. Do more soups

According to Grant, this uses less oil, which in essence makes the meal cheaper.

7. Buy at different stages

The nutritionist said it is not wise to buy all your fruits and vegetables at the same stage of maturity. “Don’t buy everything ripe at one time. Buy some greenish ones, some mature but green, some ripe. Also know what to look for, as some might be dipped in solutions to speed up ripening,” Grant said.