This week, we're handing over the reins of the Meanwhile Boutique blog to our guest Claire Poncet! A former project manager for a natural health publishing house, she is now a state-certified dietitian-nutritionist. She has put her writing skills to use to write you a little article full of tips. You can discover it on Instagram Live at this link or in her article below:
With prices rising in recent weeks, many of us are wondering: "How to eat healthy without spending a fortune?"
If this current topic interests you, read this article carefully. You will find many solutions in it!
I hear so many people tell me "I would love to eat healthy... but it costs too much!" or "I have a whole family to feed, it doesn't fit the budget".
Contrary to popular belief, you don't necessarily need to buy brands or go to the organic store to eat well if you are on a tight budget.
In fact, you might be surprised if I tell you that:
Most healthy foods have neither a label nor a label
So, ready to discover my 11 tips to eat better and spend less?
Let's go!
Tip #1: Plan the week's menus
On the weekend, take some time to think about what you would like to eat this week.
Establish a balanced menu to ensure you have sufficient nutritional intake, avoid deficiencies and meet your goals.
This will allow you to target exactly what you will need for your recipes and write your shopping list accordingly.
Tip #2: Write a shopping list
The shopping list is the basic for not forgetting anything.
Think about the essential foods in your kitchen, the basic groceries and any necessary restocks.
The shopping list is also effective to not let yourself be distracted by unnecessary products that are often not very interesting nutritionally (provided you stick to it, of course).
As a bonus, it will save you time during your shopping!
Tip #3: Buy seasonal products
Seasonal fruits and vegetables are cheaper than their exotic neighbors (which had to be imported).
A tip: Refer to a seasonal calendar to make sure you don't make a mistake.
Eating seasonally is not only cheaper. But also, it is the most logical for your body !
It is natural to consume water-rich fruits and vegetables (e.g. zucchini, tomato, melon) in summer when it is hot to properly hydrate your body.
In winter, it is time to switch to richer fruits and vegetables (e.g. butternut squash, pumpkin, beet) to allow your body to resist the cold temperatures.
Tip #4: Take advantage of promotions
Take advantage of promotional offers, and especially short-dated products.
Compare prices per kilo and choose the most interesting offer.
If you are afraid of not being able to consume a product close to the expiration date, you can always freeze it.
You can also cook the product and then freeze it. Here is a considerable time saver that will help you in case of need !
Tip #5: Think about cheap foods
Cereals (pasta, rice, semolina...) are basic foods that generally cost little.
The same goes for eggs, canned legumes (lentils, chickpeas, beans...) and fish (tuna, mackerel, sardines...) which represent good sources of protein.
At this level, store brands do the job very well. No need to go into the red to buy a brand !
Tip #6: Buy in bulk (and in bulk !)
Don't be afraid to buy in large quantities regarding dry products, canned goods and frozen foods.
You can store them for a long time (very long)!
Here again, don't forget store brands. Most of the time, they are not less interesting. (You just need to check the composition.)
Bulk is your friend if you want to buy cheaper ! Cereals, legumes, nuts and seeds... are cheaper in bulk. Yes, because the container also has to be paid !
Tip #7: Cook as much as possible at home
It is a rule everyone should know: everything that has been produced by an industry will cost you more than if you had done it.
Of course almond milk, "plant-based steaks", chicken nuggets, breaded fish, ready-made lasagna, guacamole, tuna spread (and I could mention many others!) cost a lot.
This is not the case if, all these products, you cook them yourself.
Hence the idea of having at hand healthy and simple recipes to eat your favorite dishes homemade, much better and for less.
Tip #8: Remember to freeze
On one hand, you can freeze products bought on sale (bulk sale, short date, etc.) to keep them longer.
On the other hand, I suggest you freeze dishes cooked by you from the ingredients you have in your fridge. 10 minutes in the oven to defrost at the right time and you're done !
Good to know: Almost everything can be frozen. A batch of homemade cookies? You can freeze them and put them in the oven... plus, they will be piping hot !
Tip #9: Bet on plant-based
Once again, everything that is of plant source and natural costs less than animal products.
I do not claim that you have to become vegetarian or vegan because of this. This question is more of a very personal choice (and it is not the topic of the day).
However, I invite everyone to consume more plant-based and real foods (unprocessed) for your health... and that of your wallet.
When I say "plant-based" I am not targeting industrial plant products such as almond milk (often with less than 2% almond...) or soy steaks.
I am talking about raw and unprocessed products like fresh fruits and vegetables, cereals and legumes (to make homemade plant-based steaks for example.).
Tip #10: Learn to read labels
Avoid products that contain additives (the EXXX) and things with unpronounceable names.
You don't see what disodium inosinate could look like? It is a sign that it may be better not to eat it!
A simple rule I give my patients: a healthy product is a product that has no more than 3 ingredients in its composition.
(Ingredients you know, of course.)
You will spare yourself this task if you buy as much as possible fresh, raw and unprocessed products.
In an apple, the ingredient is "apple". Period.
Tip #11: Avoid food waste
When I was little, my father said: "Everything that is paid for and you don't eat is money thrown out the window."
And let's be honest, he is right.
We don't realize it, but, added up, these foods we throw away because "it's too late" add up to a hell of a sum !
However, today we have preservation means: fridge, freezer, cellar, cooking, cans, airtight containers, etc.
Use all that to not have to throw away (by the way, it will do good to our planet) or recycle leftovers in a large mixed salad or a soup. Nothing is lost !
You are now ready to make great savings.
It's your turn!
We hope you liked Claire's article!
Find other eco-friendly tips on our blog. Speaking of tips, we have written for you 12 tips to fight food waste :
Article written by:
Claire Poncet
Dietitian-Nutritionist
Instagram: @claireponcet_
Image sources: © Pexels
