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10 Practical Ways To Eat Nutritious Food Without Overspending
10 Practical Ways To Eat Nutritious Food Without Overspending
Access to nutrient-rich food is a fundamental component of overall health and an important factor in reproductive wellbeing. Yet, nutritious diets are often perceived as costly. Research shows that diets meeting essential nutrient needs can cost more than two-and-a-half times the price of a basic, energy-only diet, creating a real challenge for many households striving to eat well without overspending.
Dr Astha Jain, Fertility Specialist at Birla Fertility & IVF, Indore, shares all you need to know:
1. Prioritise whole ingredients over processed options
Whole grains, lentils, and seasonal vegetables are nutrient-dense and typically cheaper per serving than ultra-processed foods. These staples provide essential fibre, vitamins, and minerals that support metabolic balance and reproductive health.
2. Embrace seasonal and local produce
Seasonal fruits and vegetables are often more abundant and less expensive than out-of-season imports. Buying local not only cuts costs but also reduces the environmental footprint of your food.
3. Plan meals and shop with a list
Meal planning helps avoid impulse purchases. Mapping meals around similar ingredients reduces waste and maximises the value of each purchase.
4. Buy in bulk where feasible
Staples such as beans, whole grains, and nuts are often cheaper when purchased in bulk. Proper storage ensures longevity and cost savings over time.
5. Lean on plant-based proteins
Lentils, chickpeas, and eggs provide high-quality protein and are generally more affordable than many animal protein sources. They also align with dietary patterns linked to improved fertility markers.
6. Cook at home more frequently
Home-cooked meals allow better control over ingredients and portion sizes. Restaurant and convenience foods are often more expensive and higher in unhealthy fats and sodium.
7. Learn simple, budget-friendly recipes
Simple meals such as vegetable stir-fries, dal, and whole-grain pilafs can be both nutritious and economical. These dishes can be diversified with herbs and spices to add variety.
8. Reduce food waste
Using leftovers creatively for example, turning roasted vegetables into soups or salads maximises value and nutrition per rupee spent.
9. Compare prices and choose store brands
Generic or store-brand items often offer similar nutritional value at a lower cost. Comparing unit prices (such as per kilogram or litre) further helps identify better value purchases.
10. Consider cost per nutrient, not just price
Some nutritious foods, including eggs, seasonal greens, and pulses, deliver high nutrient density at a modest cost. This approach helps align spending with nutritional return rather than calorie cost alone. Studies have shown that the price gap between healthy and less healthy diets narrows when the most affordable nutritious options are selected.
Source: News18
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