Fruit and vegetables are delicious and rich in vitamins.
But their prices have also increased significantly in times of crisis.
A healthy diet does not have to cost a lot of money with a few tips.
Eating healthy on a small budget?
For many, this seems like a contradiction that cannot be overcome.
After all, they believe that ready-made and processed foods are cheaper than, for example, fresh fruit and vegetables.
But several tests have already shown that you don't necessarily save more money because you consume more.
Eat healthy despite a small budget - with five tips
So healthy food doesn't have to be expensive - which is more important than ever, especially in times of crisis when food prices are skyrocketing.
But with a few measures, a healthy diet and a low income are not mutually exclusive.
Here are a few tips:
1. Cook a lot at home.
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Kale is in season in winter, cheap and nutritious.
It tastes particularly good when you prepare it yourself.
© VITTA GALLERY/Imago
Instead of constantly going to (fast food) restaurants or having food delivered to your home, it is cheaper to prepare meals at home.
It's also usually healthier because you control exactly what goes into the food.
Flavor enhancers and additives, on the other hand, are not.
In addition, you can monitor how much fat or salt is added to the food and you can keep track of the portion sizes or how many calories you are consuming.
2. Cook in advance.
Anyone with a (large) family knows how convenient it is to pre-cook and freeze several meals at the weekend.
If there is no time during the week, they only have to be reheated and everyone will soon be full.
After all, very few want to stand by the stove after a long day at work.
The temptation is great to have food delivered again.
The prepared meals do not have to be elaborate, but should be nutritious.
In addition, each meal should contain a protein source such as dairy products, meat or fish as well as a handful of vegetables and a filling side dish such as potatoes, rice or pasta.
The weekly menu from the construction kit: This is how meal prep works
The weekly menu from the construction kit: This is how meal prep works
3. Buy in bulk.
You don't necessarily have to have a large family to buy family packs in the supermarket.
Because these are often much cheaper in relation to their quantity than smaller packaging of the same brand.
This doesn't necessarily include fresh meat unless you freeze it right away at home.
But whole grain pasta, rice or canned vegetables can be stored so wonderfully in the pantry.
In addition, many supermarkets already offer their own brands of well-known (more expensive) branded products, which often taste just as good, but are much cheaper.
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4. Eat less meat.
Especially after the Christmas treats with lots of goose, duck and Co., it is good for the body to supply it with more vitamins in the form of fruit and vegetables.
How about giving up meat for a month?
This not only protects the environment, but also your wallet.
After all, meat and fish are a lot more expensive than beans, lentils or chickpeas.
The latter are also a valuable source of vegetable protein, with which you can continue to replace meat several days a week and save a lot of money.
5. Take advantage of discounts on coupons and in apps.
"Do you collect loyalty points?" - Most customers annoyedly dismiss this question from the cashier.
But if you are smart, you should study the discount campaigns of the supermarkets more closely.
Sometimes good and high-quality products are on offer.
Many are also annoyed by the brochures that you receive every week as advertising.
But it's worth it, there are often inexpensive discounts, for example on certain types of fruit and vegetables.
Finally, many supermarkets already offer their own apps with which you can redeem coupons in the branch and receive a percentage on individual products.
List of rubrics: © VITTA GALLERY/Imago
