Something we hear very often is that eating healthy is expensive. It’s easy to get lured into the idea that good health requires costly trips to the grocery store. The truth is that while eating healthy on a budget might seem daunting, it’s entirely possible with some planning and smart choices.
As a South African, you’ve probably felt the pinch of rising food costs, but your health should never be compromised. You should be buying the healthiest and best-quality food that you can afford. Remember, what you put into your body is an investment in your health and it’s one of the most important investments you will make. In this article, we will explore how you can nourish yourself and your family without breaking the bank.
The power of planning
One of the most effective ways to eat healthy on a budget is to plan your meals. Taking the time to sit down and map out your weekly menu will help you avoid impulsive buying and reduce food waste. Create a detailed shopping list based on your meal plan and stick to it when you’re at the store. It’s also wise to never shop when you’re hungry, as this can lead to unnecessary purchases. When planning make sure you incorporate a variety of affordable, nutrient-dense foods.
Smart shopping strategies
There are a few shopping strategies you can use to save money while still maintaining a balanced diet. Buying in bulk is often more cost-effective for non-perishable items like dried beans, lentils, and whole grains. Remember to be careful not to overbuy perishables that might go to waste.
Don’t overlook frozen fruits and vegetables. Good quality, flash-frozen fruit and vegetables can be as nutritious as fresh produce and more budget-friendly. They also last longer, reducing food waste.
When shopping for protein sources, consider alternatives to expensive cuts of meat. Eggs, (make sure they’re free-range or organic) are a versatile and affordable option. Pilchards are rich in omega-3 fatty acids and calcium, and chicken or beef liver provides high amounts of iron and vitamin B12.
Seasonal produce: a smart choice
One of the most effective ways to eat healthy on a budget is to focus on seasonal produce. Fruits and vegetables that are in season are often more abundant, fresher, and more affordable. When produce is at its peak, it’s usually in high supply, which drives down prices. Seasonal produce is also more likely to be locally sourced, reducing transportation costs and supporting local farmers.
Eating seasonally benefits your wallet and your health. Seasonal fruits and vegetables are harvested at their peak ripeness, meaning they’re packed with more nutrients and flavour compared to out-of-season alternatives. They’re allowed to ripen naturally, resulting in higher levels of vitamins, minerals, and antioxidants.
To make the most of seasonal eating visit local farmers’ markets or look for seasonal produce sections in your supermarket. Incorporating seasonal fruits and vegetables into your diet will help you save money and enjoy a wider range of flavours and nutrients throughout the year. Budget-friendly fruit and vegetable options are apples, bananas, oranges, naartjies, cabbage, carrots, pumpkin, butternut and tomatoes.
Growing your own
One of the most rewarding ways to eat healthy on a budget is to grow your own produce. Even if you have limited space, you can start small with a herb garden or a few vegetable plants in containers. Herbs like basil, thyme and parsley are easy to grow and can even thrive on a sunny windowsill. Tomatoes, peppers, eggplants, salad greens and spinach all grow well in containers as long as the container size is right for the plant and you use good-quality potting soil. Look for a local shop or website that sells heirloom seeds for some interesting varieties. Heirloom seeds are from plants that have been grown for generations. The produce from heirloom seeds tastes better and have more nutrients than hybrid or GMO plants, and you can taste the difference!
Once your garden is established, growing your fresh produce can be cheaper than buying, and it ensures you have fresh, organic produce at your fingertips. It’s an excellent way to teach children about nutrition and sustainability. If you have the space, consider keeping a few chickens for a steady supply of fresh eggs, an excellent source of protein.
Legumes and pulses – the humble heroes of a healthy diet
While often used interchangeably, legumes are the broader category of plant, encompassing all types of beans and pulses; and pulses refer to the dried seeds of legume plants.
Legumes and pulses are nutritional powerhouses that offer a wealth of health benefits while being very cost-effective. They are rich in protein, fibre, iron, potassium, magnesium, and folate (Vitamin B9), making them particularly valuable for vegetarians and those aiming to reduce their meat intake.
Legumes and pulses contain insoluble fibre, which plays an important role in gut health. This type of fibre is a food for the lactic acid bacteria in our colon, which produce butyrate – a compound that helps protect the colon from inflammation and can reduce the risk of colon cancer. These affordable foods provide essential nutrients and support a healthy digestive system. When you incorporate legumes into your diet, you’re saving money and making a smart investment in your long-term health.
Legumes and pulses can be used in stir fries, soups, and salads, providing a filling base for many meals. Try a delicious bean curry or a lentil dhal for a filling and nutritious meal.
Rethinking staples and snacks
Many South Africans rely heavily on white bread, white rice, and processed foods with added sugar. Processed foods offer little nutritional value and can be harmful to health. Instead, opt for whole-grain alternatives and whole foods in general.
A good rule of thumb is to only eat things which you can make in your kitchen from ingredients that come from nature. Your body will thank you for it.
Hydration, hydration, hydration
The importance of water can never be overstated as part of a healthy budget. Invest in a good water filter like a Brita. Change the cartridge as often as required for your home and teach your children to love water. Carry filtered water in a glass or stainless steel reusable bottles to work or school. Always avoid expensive and unhealthy sugary drinks .
Maximising your meals
To stretch your budget further, make the most of every meal you prepare. Cook in batches and freeze leftovers for busy days. This saves time and reduces the temptation to buy expensive, unhealthy takeaways when you’re too tired to cook.
Get creative with leftovers. Yesterday’s roast chicken can become today’s chicken salad or tomorrow’s chicken soup. Leftover vegetables can be used in a frittata or blended into a soup. Save bones and vegetable offcuts to make your own stocks and broths. By repurposing leftovers, you’re not only saving money but also reducing food waste.
Healthy meal ideas on a budget
Breakfast
- Oatmeal with banana and cinnamon
- Whole grain toast with peanut butter and sliced apple
Lunch
- Lentil and vegetable soup
- Chickpea salad with cucumber and tomatoes
Dinner
- Vegetable stir-fry with brown rice
- Lentil bolognese with whole-grain pasta
For snacks, make your own popcorn in an air popper or try homemade date balls. These are healthier than store-bought alternatives and more economical. Carrot sticks with homemade hummus or a handful of nuts are also nutritious, budget-friendly snacks.
The value of health
Investing in your health through nutritious food is one of the most important decisions you can make. Your body is irreplaceable, and the food you eat directly affects your immediate and long-term health. While it may seem challenging at first to change eating habits, especially when they’re deeply rooted in cultural and family traditions, the benefits far outweigh the initial discomfort.
Eating healthy on a budget is not about deprivation. It’s about making smart choices, being creative with your resources, and prioritising your health. With some planning, smart shopping, and a willingness to try new, nutritious foods, you can nourish your body without emptying your wallet. Your future self will thank you for the investment you’re making in your health today.
References and additional reading:
- fantastic veggies to grow in containers (no date) Pro Mix Gardening. Available at: https://www.promixgardening.com/en/tips/9-fantastic-veggies-to-grow-in-containers-65
- The benefits of eating with the seasons (no date) Appetise. Available at: https://appetise.io/blog/the-benefits-of-eating-with-the-seasons
- Benmeriem, S. (2024) What are the most nutritious cheap foods?, Good Food. Available at: https://www.bbcgoodfood.com/health/healthy-food-guides/most-nutritious-cheap-foods
- Bjarnadottir, A. (2024) 19 ways to eat healthy on a tight budget, Healthline. Available at: https://www.healthline.com/nutrition/19-ways-to-eat-healthy-on-a-budget
- Good nutrition on a budget – how to eat well for less (2024) Tafta. Available at: https://tafta.org.za/good-nutrition-on-a-budget/
- Healthy eating on a budget (no date) DIABETES SOUTH AFRICA. Available at: https://www.diabetessa.org.za/healthy-eating-on-a-budget/
- Theme, B. (no date) The benefits of seasonal eating, Carmans Kitchen The Benefits of Seasonal Eating. Available at: https://carmanskitchen.com.au/the-benefits-of-seasonal-eating/
- Unilever (2020) Healthy meals on a budget, whatsfordinner. Available at: https://www.whatsfordinner.co.za/articles/healthy-meals-on-a-budget/