Everything around us is very expensive nowadays, including food. A big chunk of our monthly income is spent on a decent meal. Even essential food items are becoming pricier. Therefore, it might be a good time to rethink our dietary strategy.
A plant-based diet is usually cheaper than meat-based ones. Oxford University researchers demonstrated that adding more plant foods can reduce costs. This is not to say that meat should not be part of the diet. Instead, the suggestion is to make it an occasional delicacy rather than an everyday item.
We should add several vegetables to our daily diet, e.g., broccoli, potatoes, tomatoes, cabbage and carrots. Local products are preferable to imported ones. Tinned or frozen vegetables offer long shelf life while retaining many nutrients.
Broccoli is a very good addition to the diet that can strengthen our immunity. It is rich in vitamins, e.g., K, C and Folate. With a fibre-packed skin and vitamin and mineral-rich content, potatoes are already a staple in many households. Do not forget about tomatoes as well. Researchers from the Sichuan University of China showed that they lower blood pressure and bad cholesterol, thereby reducing the risk of heart attacks.
Carrots are a good source of vitamins A, C, K, manganese, and potassium. They also offer a decent amount of fibre. Green cabbage may be another comparatively low-cost option. It provides vitamins and minerals that may help minimise the risk of diabetes and heart problems.
Rice is an everyday food many of us cannot seem to part with. While we are mostly into white rice, there is another, probably healthier alternative-brown rice. It may be cheaper as well. Brown rice can be used just like white rice and is easy to prepare. It has a better vitamin, mineral and fibre content.
Lentils should also be considered in the grocery list. One cup of dried lentils can satisfy 90%, 37%, 55%, and 43% of our daily folate, iron, copper, and manganese requirements, respectively. Moreover, lentils have a high antioxidant level, preventing cellular inflammation. Oats could be a grain replacement if we want to cut out rice altogether.
Texas Christian University Professor Anne VanBeber emphasised the intake of beans as a cheap and beneficial food ingredient. Beans help improve digestive health and boost immunity. There are several options, like baked beans, black eye beans, kidney beans, etc.
Although fruits are expensive, there are some cheaper options. Let's talk about bananas first. They offer vitamins B6 and C, potassium, manganese, and fibre. So, whenever you need a quick snack, you can think of a banana rather than a burger or French fries. Another nutritious and cheap fruit is Guava, which is available all year round.
Almost all stores have yoghurt. You would be surprised to know that a single cup can fulfil 23% of your daily calcium and 13% of your zinc requirement. Furthermore, it provides proteins and vitamins. Yoghurt is good for our gut health, too.
Among the protein sources, eggs are one of the best. But they are becoming more and more expensive. Chicken prices are also high, but still less than other forms of meat. Chicken meat can fulfil the need for all the essential amino acids. There are many other nutrients as well. A dish of brown rice, vegetables and one piece of chicken can be a budget-friendly lunch or dinner option. Oily fish, if available at a low price, are always advisable. They can keep our cholesterol levels healthy and improve cardiovascular health.
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