Eating Healthy on a Tight Budget.

Photo credit: Frost illustrated.

In Nigeria, with the present recession, it is becoming increasingly difficult for the common man to eat 2 square meals not to talk of eating healthy, nourishing food. The prices of food-stuff and groceries seem to increase any time you go to the market or shops. So the average, every-day person may be finding it difficult to cope. However, we still have to survive and thrive and so we shall.
It is very possible to eat meals that are healthy and nourishing while on a tight budget. Let me give you some tips and tricks :

Photo credit: The Splendid Table

photo credit: Connect Nigeria.

• If you have children, plan their meals first: Children should always take the first priority when it comes to feeding. This is because children are growing and need all the nutrients they can get. Malnutrition will show on them first and affect them more. Adults are already grown and can compensate better. Generally, for a baby, breast-feed till 6 months. It's cheaper and more nutritious. Once the child turns 6 months the child can gradually eat what the rest of the house is eating. Start with semi-solids like pap. Just fortify with extra proteins.
• Plan your meals : This is very important. Planning helps to cut out a lot of waste and unintentional buying. It is helpful to plan meals for the week, 2 weeks or even a month as long as you have a means to store (refrigerate or freeze). 
• Make a Grocery list and stick to it: based on your meal plan, make a list and when you go shopping, do not buy anything that is not on your list. There will be a thousand and one attractive things to lure you but if you stick to the list, you buy only what you need and cut out waste and excesses.
• Cook your own meals: it is not only cheaper, it is healthier as you know the contents and can control additives added. Most times, when you cook, you can eat the food more than once and can feed more people with the same amount you would have spent on one person eating out.
• Cook large portions and store: It is far cheaper to cook a large meal, store and eat many times than cook a fresh meal each time. Once food is well stored by refrigerating or freezing, the nutrional content is preserved. You can store in small containers so when you are ready to eat, you heat up only the portion you intend to eat and not the entire stored food. This can help retain freshness and nutrients instead of heating up the whole thing each time.
• Replace meat with other proteins : Most times, proteins cost more than carbohydrates. Meat especially, costs a lot. So when on a budget, you don't have to eat meat all the time. You can replace meat with other protein sources which are cheaper. Like beans, eggs, liver, kidney, fish. Groundnuts are very rich in proteins. You can blend them and add to children's pap meal. Cray-fish is also very cheap in Nigeria and can be added to meals to increase protein content.
• Stop buying junk food : Junk food like sodas (coke, fanta, sprite) chocolates, candy, cookies, biscuits, and so on are often quite expensive. The money can be diverted to more nutritious food and fruits.
• Shop for produce that is in season and that are locally available: foods and fruits that are in season are usually cheaper than those that are not. For example, right now, mangoes seem to be in season as they are everywhere and are cheap to get compared to apples. Also plantains seem to be scarce and more expensive compared to sweet potatoes.
• Pack your lunch: if you work, it may be cheaper to pack your own lunch than buy food at work.
• Grow your own produce : if you can, grow vegetables in your back-yard. You can even grow them in pots. It ensures you have fresh supply of vegetables all year long. Or start a farm or food garden. You'll not only have enough food for yourself and family, you may just get additional income for yourself.

These are a few tips and tricks. If you have some more, why don't you share with us?
Till my next post, eat healthy even if on a budget, remain beautiful, well, and healthy-pink.
Dr. Anire Oduko.





References.
1. Adda BJarnidottir https://authoritynutrition.com/19-ways-to-eat-healthy-on-a-budget/
Accessed 13/05/17.
2. Olatona F. (2011) Rich or Poor Your Child Can Be Malnourished. Goodmans World. Lagos.