Budget-Friendly Healthy Eating Hacks

In 2021, the African Population and Health Research Center (APHRC) conducted a national survey on 21,512 households to assess the cost of healthy eating in Kenya.

One striking finding from the study was that households that met majority of the healthy dietary recommendations spent on average KES 160 per person per day compared to KES 133 for those who didn’t meet any of the recommendations.

This means that it cost an additional KES 27 per day, KES 810 per month, and KES 9720 per year per person to maintain a healthy diet.

At first glance, it’s easy to see why many people conclude that eating healthy is expensive. After all, the numbers speak for themselves.

But this conclusion isn’t entirely accurate.

On the surface, fast food and snacks appear cheaper and more convenient, making them the go-to choice for many.

But having your diet mainly comprised of these foods costs you twice: the immediate price you pay at the cashier and the hidden price you’ll eventually pay in poor health outcomes.

Sure, eating healthy may cost slightly more upfront, but it’s far more economical in the long run when you consider the benefits to your health and overall quality of life.

And the good news is, you don’t have to spend a fortune to eat well.

With the right strategies, it’s entirely possible to eat healthy without spending a lot of money on food.

Here’s how:

Step 1: Plan ahead

Eating healthy on a budget starts with proper planning.

A little preparation goes a long way in you saving time and money while ensuring your meals are both nutritious and satisfying.

• Set a budget: Decide how much you’re comfortable spending on groceries weekly or monthly. This helps you prioritize essentials and avoid overspending.

• Create a meal plan: Plan a few meals for the week, ensuring each includes a balance of carbs, protein, and vegetables. Have a few go-to, nutrient-packed, and easy-to-prepare meals to make on rotation.

• Make a shopping list: Start by checking your pantry, fridge, and freezer to see what you already have. Then, based on your meal plan, write down everything you need to buy, grouping items into categories like veggies, grains, and proteins. This makes shopping quicker and more efficient—and less tempting to stray.

Step 2: Shop smart

It’s said that healthy eating starts at the store, and it’s true. Your shopping habits have a huge impact on what ends up on your plate.

Shopping strategically ensures you get the most value for your money without compromising on nutrition.

• Avoid impulse buying: Stick to your shopping list. Resist the urge to buy those random snacks and treats that often catch your eye.

• Buy in bulk where possible: Staple items like rice, beans, lentils, and maize flour are often cheaper in larger quantities. Though the upfront cost is higher than buying a smaller quantity, the cost per unit is significantly lower. Wholesale shops and markets often offer discounts when you buy in bulk.

• Take advantage of discounts: Keep an eye out for sales and promotions on essentials. Many supermarkets regularly discount items like cooking oil, rice, and flour. Comparing prices across stores and brands can also save you some money.

• Shop at local markets: Open-air markets often have fresher produce at significantly lower prices than supermarkets. Vegetables, cereals, and grains are much cheaper here, and you’ll be supporting local farmers while you’re at it.

• Buy seasonal produce: Fruits like mangoes, avocados, and oranges are much cheaper during their peak season when supply is high. Seasonal shopping ensures you get the best quality at the best price.

Step 3: Cook at home

Cooking your meals is the ultimate money-saver and one of the best ways to ensure you’re eating healthy as it allows you to have total control over what goes into your meals.

With a few smart strategies, you can create delicious dishes that are kind to both your wallet and your body.

• Cook in batches: Prepare large portions of meals like githeri, lentil curries, or beef stews, and store them in the fridge or freezer. Not only does this save time on busy days, but it also ensures you always have something healthy ready to go.

• Get creative with proteins: Animal-based proteins like beef or chicken can be expensive, so swap them out for plant-based options like beans or lentils a few times a week. These are not only budget-friendly but also packed with nutrients.

• Simplify your recipes: Meals with fewer ingredients are cheaper, quicker to prepare, and just as delicious. Use different budget-friendly herbs and spices to add variety and flavor, so even simple dishes feel exciting and new.

Step 4: Avoid waste

I can still hear my mum’s stern warning to the younger me, “When I come back, I better find you’ve finished all your food!”

Wasting food is frowned upon because it translates to wasted money. To make the most of every shilling you spend:

• Check expiry dates: Buy items with a longer shelf life, especially when buying in bulk.

• Buy only what you’ll use: Avoid buying items for single-use recipes, unless you’re certain they’ll be used up. For perishable foods like fruits and veggies, buy quantities you can consume before they go bad.

• Store food properly: Proper storage can dramatically extend the life of your food e.g., wrapping leafy greens like spinach in a cloth and refrigerating them keeps them fresh longer. Use airtight containers for dry goods like grains, flour, and legumes to keep pests away.

• Be creative with leftovers: Transform leftovers into new meals. For instance, leftover rice can become fried rice, and overripe bananas can be used in pancakes or smoothies. Packing leftovers for lunch is also a great way to avoid eating out.

• Freeze what you can’t finish: If you have extra portions of cooked food or fresh produce that’s about to spoil, freeze them to extend their shelf life. Frozen vegetables and fruits are perfect for smoothies, soups, or stews.

Thanks for reading! I hope you found something valuable :)

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