Healthy food on a low budget

Eating healthy food does not mean that one has to spend more money.

1. Produce your own food

Growing your own fruit and vegetables is much cheaper than buying from the market. You can grow your crops in your garden. If you do not have a garden, crops can still grow in small pots which can also be used as kitchen decorations.

2. Meal planning

Plan weekly meals and make a shopping list of the ingredients you need. Make sure you check what you already have in the fridge and cupboards. Make sure to write your plan down because if you go shopping without a menu it is probable that you will end up making lots of impulse purchases.

3. Shop on a full stomach

If you go shopping on an empty stomach you are likely to buy more food and snacks that are high in sugars and fats.

4. Buy frozen foods

Frozen fruit and vegetables are equally nutritious to fresh fruit and vegetables. Frozen foods are frozen at the peak of their freshness to preserve their nutrients.

Avoid fruit and vegetables with added salt, sugars and fats.

5. Shop deals and offers

Offers and deals such as ‘buy one, get one free’ can be a great value. Still buy items you need. Food like pasta and frozen fruit and vegetables are items that you can store and use later.

Be careful to check the expiry date of the items on these offers. Make sure you will use the item before it expires.

6. Prepare meals yourself

Eating from freshly prepared foods at home usually cost cheaper than buying take-aways or eating out. By preparing and cooking your own meals you can control the type and quality of the ingredients that go in your dish therefore it can be healthier.

7. Food waste

Any food leftovers can be frozen and used another day. Take-away any food leftovers when dining at restaurants. In Malta 22% of food ends up being wasted therefore each family can save 22% of the budget spend on food.

8. Expiry date

Make sure you know when the food is not safe to consume. Foods with ‘use by’ date must be consumed until the written date. Foods with ‘best before’ date can be consumed after the written date.

9. Children eat the same

Toddlers and children should eat the same food and meals prepared at home. Simply blend or chop their portion as suitable for their age. Prepare some extra portions and freeze for the child for another day. Make sure not to add any salt and be careful with spicy food.