Eating Healthy on a Budget
Eating healthy on a budget does not mean you need to spend lots of money on food, as the more expensive items at the shops do not always give you the best nutrients for a healthy and balanced diet.
Following a lower GI diet will mean you will cook and eat more at home, which will cost you a lot less than buying take-away foods or eating in restaurants.
Glycemic Index is not a fad diet and it is based on eating foods that will not cause a sudden spike in your blood sugar levels and that will give you a long lasting energy and keep you full longer.
Low GI foods are generally higher in fiber and less processed. You will eat less than you normally would and spend less on food shopping.
Eating Healthy on a Budget Tips:
All you need to do is to make a few small changes for eating healthy on a budget and not wasting food. Below is a list of ideas that will help you do just that:
• Look for specials and reduced items section in the supermarket, but make sure you check the use by dates as well.
• Do not go food shopping when you are hungry, you will end up with extra unhealthy- high sugar, high fat items in your trolley.
• It is wise to keep a good supply of healthy frozen foods as this will help you with not wasting food.
• There is nothing wrong with frozen fruits and vegetables, in fact they are usually fresher and more nutritious than fresh as they tend to be frozen as soon as picked or within a short period of time. Fresh vegetables are more nutritious to start with but it will depend on how and how much you cook them, how and how long you store them, leaving them in the fridge unused for a few days will decrease the nutritional value.
• Canned pulses- beans, chickpeas, lentils are low in GI, high in fiber and protein and definitely not expensive. Canned tomatoes are actually as much or more nutritious than fresh tomatoes- cooked tomatoes are much better for you than raw as cooking makes tomatoes’ healthy compounds like lycopene easier to absorb.
• Make your own healthy lunch with low GI high fibre breads, rather than buying expensive high fat sandwiches or take-away foods. This way, you are in control of what goes into your sandwich or meal. Eating healthy and lower glycemic index at work at lunch time will also mean you won’t feel heavy and tired after lunch and you will have more energy to get you through the day.
• Porridge is one of your best, healthiest, lowest GI and cheapest options for breakfast. if you don’t fancy porridge, mix oats with whole grain low sugar cereals, low fat yogurt and fruits.
• Keep a supply of pasta in your cupboard. Pasta is lower in GI if thicker and cooked al-dente. It is quite versatile and can be used in a variety of healthy dishes and doesn’t cost much.
• Supermarket brands are usually just as good as the more expensive brands, sometimes even better.
• Vegetables generally cost less than meat and you will save money, make your meals healthier and lower in unhealthy fats by adding more vegetables to your meat meals.
• Be sensible with leftovers and don’t throw food away. Keep some in the fridge as most foods will be fine for two days and some in the freezer to have later in the month.
• Do not hesitate to pay a little extra to get the low fat, high fiber, low sugar or low GI alternatives as it is well worth it! Eating healthy on a budget means finding a good balance between spending less and eating healthy, keep away from buying highly processed and low quality foods that lack nutrients your body needs, only because they are cheap, just like more expensive does not mean more nutritious.. so take your time at the shops to check the calorie, sugar, fat and fiber content of foods as well as price.
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