HEALTHY EATING ON A TIGHT BUDGET: SIMPLE STRATEGIES THAT WORK BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Eating healthy doesn’t have to be expensive. In fact, some of the most nutritious foods are the simplest and most affordable. You just need a bit of planning, strategies, smart shopping, and creativity in the kitchen.

Here’s how you can eat well without overspending:

1. Choose Budget-Friendly Staples: Stick to foods that are both nutrient-rich and easy on the pocket. Some options are below:

• Whole grains: rice, oats, wheat, millets (like jowar, bajra)

• Lentils and legumes: moong, chana, rajma

• Eggs: high in protein and versatile

• Seasonal fruits and vegetables: fresher, cheaper, and more nutritious

• Curd: affordable probiotic for gut health

• Potatoes and sweet potatoes: filling and full of energy

2. Cook at Home : Home-cooked meals are always cheaper and healthier than ordering out. Even with limited ingredients, home food gives better control over oil, salt, and portion sizes.

3. Plan Your Meals : Meal planning helps reduce waste and unnecessary shopping. Just decide 3-4 meals for the week and buy only what you need. It's cost-effective and saves time.

4. Shop Smartly

5. Buy in bulk when possible (for rice, dal, flour)

6. Compare prices across stores or online apps

7. Choose local and seasonal food sources over imported items

8. Avoid pre-cut or packaged foods they cost more and offer less

5. Use Leftovers: Use the leftover food in the kitchen wisely. Turn leftover sabzi into a sandwich or paratha filling. Use extra dal for khichdi. Use leftover rice to make fried rice or lemon rice. Being creative with leftovers saves money and prevents food waste.

To Conclude: 

Healthy eating is less about fancy ingredients and more about making smart choices with what you already have. You don’t need to spend a lot, you just need to think ahead, cook simple, and use every ingredient well.