Yes you can do both! A lot of people perceive healthy food to be expensive and yes if you buy everything at the super market labelled “super food” then yeah your food bill will get a little outrageous but this really isn’t the case. A ‘healthy diet’ can look very different from person to person but the foundations of these will be very similar – lots of vegetables and fruits, some grain foods and starchy vegetables, some good quality protein (legumes, eggs, fish, poultry, meat), some dairy, some good fats and cutting back on the junk!
Heres my tips:
1. Buy in bulk. Look at for specials on big packs of meat and portion into smaller packs before freezing. Buy nuts and seeds when on sale from the bulk bin and store in airtight containers or in the freezer. Same goes for dry ingredients such as quinoa, brown rice, oats and canned goods such as tomatoes, and legumes. Or even better buy dry legumes, yes it takes longer but is waayyy cheaper.
2. Use the WHOLE food. How many times have you brought a whole celery and discarded the leaves and heart. Next time why not cheap those for your next batch of soup? Plus you could even freeze them! Or how about using your leftover leaves and stalks to make pesto (parsley, basil, coriander, celery all work well as they are or kale, carrot tops, beetroot leaves, broccoli and cauliflower stalks can all be blanched first.
3. Use the leftovers to create new meals. Making meals in batches is a great way to not only save money but also save time. You can slo make the most of larger quantities of meat on special. A mince based tomato dish can be used for spaghetti bolognese, meatballs, mexican and then even wraps for lunches.
4. Eat seasonally. Buying vegetable and fruits in season is definitely the cheapest way to go. In our supermarkets in NZ we can purchase tomatoes in winter and apples in summer but you will be paying a premium for them. Plus eating in season is not only cheap but it also means the vegetable and fruits taste their best and are packed with nutrients.
5. Don’t go crazy on equipment, ‘super foods’ or organic. Stick to the basics. Because lets be honest, broccoli and oats are some of the best super foods out there.
If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.
Director / NZ Registered Nutritionist