With food prices increasing, it’s not always easy to maintain a healthy diet while sticking to a budget.
By making smart choices and focusing on affordable, nutrient-dense foods, however, you and your loved ones can enjoy your meals while ensuring your health is taken care of, without breaking the bank.
To supplement yesterday’s tips, here are five more smart strategies for healthy eating on a budget. Remember, the key is to plan ahead, make the most of what you have, and be open to trying new, budget-friendly ingredients.
1. Cook at home
Eating out or getting food delivered may be convenient, but it’s often much more expensive than cooking meals yourself. Preparing meals at home allows you to control ingredients and portion sizes, ensuring your family eats healthier while saving money.
Tip: Batch cooking can be a time and money saver. Cook larger portions of meals like soups, stews, curries or casseroles, and freeze leftovers for later. This way, you have healthy, home-cooked meals ready to go when you’re short on time.
2. Reuse leftovers creatively
Leftovers can be transformed into new and exciting meals, reducing waste and saving money. For instance, leftover rice can be turned into fried rice, and yesterday’s vegetables can become the base for a nutritious soup.
Properly storing leftovers in the fridge and using them within 2-3 days ensures they stay fresh and safe to eat.
Tip: If you have leftover roast chicken, shred the meat and use it in sandwiches, wraps, or even a quick nasi goreng. The bones can be boiled to make a flavourful stock for soups.
3. Choose affordable, nutrient-dense foods
Certain foods are both affordable and packed with essential nutrients. For example, local vegetables like kangkung, sawi and long beans are inexpensive and rich in vitamins and minerals.
Oats, another budget-friendly option, are a great source of fibre that can be used in breakfast dishes or as a filler in meat patties to stretch your protein.
Tip: Incorporate more seasonal fruits and vegetables into your diet, as they are often cheaper and fresher, offering better value for your money. Fruits like bananas and papayas are affordable and nutrient-dense, making them great choices for snacks or desserts.
4. Buy in bulk and store properly
Buying in bulk can help you save money, especially with staples like rice, flour, and cooking oil. However, it’s important to store these items properly to avoid spoilage. Keep grains and flours in airtight containers to prevent pests, and store cooking oil in a cool, dark place to maintain its quality.
Tip: When buying fresh produce in bulk, consider freezing portions to use later. Vegetables like carrots, spinach and beans can be blanched and frozen, preserving their nutrients and extending their shelf life.
5. Grow your own food
If you have the space, consider starting a small garden. Growing your own herbs, vegetables and even fruits can be a cost-effective way to ensure a steady supply of fresh produce.
Plants like chili, pandan, and lemongrass are easy to grow and commonly used in Malaysian cooking.
Tip: Even if you don’t have a garden, you can grow herbs like basil, mint, or coriander in small pots on your balcony or windowsill. These can add flavour to your dishes without the need to buy expensive fresh herbs from the store.
Read more stories from Indra Balaratnam here.
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.