Making Healthy Eating Affordable

Making Healthy Eating Affordable

Making healthy choices can be affordable. Here’s how….

The supermarket and the media might have you convinced that processed foods are more affordable than nutritious fresh food. But there are ways to eat a balanced diet without having to break the bank.

Go seasonal

Seasonal produce is always going to be more affordable compared to out of season options. This is because there is plenty of it available and it doesn’t have to travel very far. So whenever you can, choose seasonal produce as the base of your meals. Some of my favourites for the summertime are asparagus, sugar snap peas and zucchini. Need help with seasonal eating, here’s my tips here: An Easy Guide to Seasonal Eating.

Make the most of off-cuts

Meat can get pretty pricey, especially if you’re looking for organic or free-range options. But there are ways to get around this. One simple way is to go for cheaper cuts of meat. Cheaper cuts of meat are less popular and tougher, but that doesn’t mean they are less healthy. All you need is the right recipe to make them delicious. Traditionally, our grandparents were great at this. They used slow cooking methods like casseroles or marinades.

You can use meat bones to make litres of broth and soups. Many cheap cuts are best when they are slow-cooked. Here is one of my favourite slow cooked beef recipes. Slow Cooked Beef Recipe. 

Organ meats such as liver and heart are full of essential nutrients, but many of us don’t eat them. Organ meats in general are quite nourishing, but liver is by far the most nutritious. What is stored in the liver is a bounty of vital minerals, nutrients, amino acids and omega 3’s including: Vitamin A, B12, Choline, Folate. Here is a link to a yummy Chicken liver and Mushroom pate. The best part is….it pairs beautifully with cheeses, fruit and nuts and perfect for entertaining over the festive season. Chicken Liver and Mushroom Pate Recipe.

Using cheaper cuts of meat can slash thousands off your food bill every year.

Use safe frozen options

When it comes to using produce that is out of season, frozen is often more affordable. It’s a common myth that frozen fruit and vegetables are less nutritious than fresh. Research suggests that they are just as nutritious, and sometimes even more so. But it is important to go for safe options.

Frozen fruit and vegetables that are grown in Australia are held to very high standards for safety. Unfortunately, imported options have a risk of carrying contaminants including hepatitis A and pesticides that are banned in Australia. So if you do want to use frozen options, look for Australian-grown.

Include other protein sources

Meat is not the only source of protein out there! It can be much more affordable to substitute meat with vegetarian proteins a few times each week.

Eggs are like nature’s little multivitamin, providing you with protein, good fats and a variety of vitamins and minerals. It’s best to go for free-range eggs, but even a serve of free-range eggs is a few dollars, compared to meat that can cost $10 or more per serve.

Beans and legumes are another affordable alternative. They contain protein, fibre and low GI carbohydrates that can keep you fuller for longer, exactly what you need when you are watching your weight.

Looking for more personalised support with your healthy eating plan? Book an appointment with me, Dee in my Health Clinic in Marrickville. Book Now.