Healthy eating on a budget

Grocery shopping can be a daunting task because the price of food is sky high. What a basket of basics cost last year has likely to have doubled now. Buying healthy food, such as fresh meat, fruits, and vegetables seems much more expensive than buying not-so-healthy alternatives. This makes eating healthy on a budget a tad bit impossible. When you are pregnant you need to eat healthy for the nourishment of both you and the baby. But you can eat budget-friendly meals and snacks that are just as wholesome as their pricier alternatives. The key is in ignoring the glitz and glamour of glossy packaging and focusing on nutritional content.

10 steps to budget healthy eating

1. Start going for affordable brands:You can still get good quality no name tomatoes, beans and fish and save up to 30 per cent.
2. Buying in bulk is cheaper: Many stores offer specials if you buy more than one of the same item. If you buy bulk nuts and seeds, freeze what you don’t use.
3. Make sure you have enough staples: Always have a few basics on hand, such as frozen vegetables and meal-sized portions of poultry, meat, fish, brown rice, canned beans, and oats.
4. Write a grocery list so you don’t deviate: If you have a shopping list, you’ll be less tempted to spend money on unnecessary items.
5. Keep it simple: Plan simple meals, such as a 20-minute chicken stir-fry with ready-cut veggies. You can all out on the weekend.
6. Avoid the canteen: Home-cooked food is usually higher in nutrients than quick takeouts, and you’ll save money.
7. Get your portion of fruit and veggies: The only super foods you need are in the fresh fruit and vegetables section.
8. Don’t forget your eight glasses of water: Fruit juice is high in sugar and costs a lot more than a glass of water.
9. Buy local:Avocados are a super food, but they’re also super expensive if they’re imported.
10. Buy seasonal:Seasonal vegetables are not only healthier but also cheaper. All nutrients are important to support the growth and development of your baby.

 Nutrients you need for your developing baby

Nutrients essential for nervous system and spinal cord

You need: Folic acid

On a budget: chickpeas, peanuts, lentils

Nutrients essential for blood supply for baby and placenta

You need: Iron

On a budget: lentils, spinach, chicken, beef

Nutrients essential for building strong bones and teeth

You need: Calcium On a budget: plain yogurt, sardines, spinach

Nutrients essential for collagen for cartilage, muscles and bones

You need: Vitamin C

On a budget: bell peppers, oranges, cauliflower

Nutrients essential for immune support

You need: Vitamin D

On a budget: sunshine (it’s free), eggs, sardines

Nutrients essential for brain and eyes

You need: DHA (fatty acid)

On a budget: canned salmon (lower in mercury than tuna and higher in calcium)

Nutrients essential for development of organs

You need: Vitamin A

On a budget: eggs, sweet potato, butternut

Nutrients essential for growth and development

You need: Protein

On a budget: frozen fish/poultry, cottage cheese, lentils, eggs

Nutrients essential for developing new cells and processing nutrients

You need: Water

On a budget: your kitchen tap