5 Tips for Eating Healthy on a Budget

As food prices heat up, eating healthily while keeping costs low can be challenging.

These tips from SKH Dietitians Keith Tan and Tan Shi Ning can help.

Healthy meals don’t have to cost a lot and it doesn’t mean you have to sacrifice nutrition. With a little know-how and planning, you can continue to eat well without busting your budget.

Although fast food, convenience meals, and snacks may seem like the more inexpensive alternative, the cost can stack up and become expensive over time — plus, they are not exactly the most nutritious option.

Here are five simple tips that can help you save money while eating healthy.

Plan your meals

Get into the habit of planning ahead as this allows you to make sure you are including all the major food groups such as wholegrains, lean meats, fruits and vegetables, in your meals for an overall balanced diet.

Also, check what is in your refrigerator and pantry, and ensure your plan includes using what you have on hand, especially perishable produce. This will minimise any food spoilage or wastage that may come from buying more than what you need.

Shop with a grocery list

The next step is to come up with a grocery list which can help you focus only on the items you need to buy. This also makes shopping easier and reduces the amount of time you spend walking down the aisles and being tempted by unhealthy food items, reducing any impulse buys.

Frozen or canned are good alternatives

Frozen or canned fruits and vegetables can be healthy alternatives to fresh produce. Contrary to popular belief, frozen and canned options also contain the same essential vitamins and minerals that their fresh counterparts have! Moreover, they are cheaper and last longer when stored properly.

When choosing canned options, choose those stored in water instead of brine, sauce or syrup. Look for “Low in Salt/Sodium”, “Reduced Salt/Sodium”, “Low in Sugar” and “Reduced Sugar” labels when buying these products. It is also good practice to drain and rinse canned fruits and vegetables before eating them.

Home brand, best brand

Buying store brands can help you save some money on your food bill as they are cheaper compared to more well-known brands for similar quantities of the same food. However, this does not necessarily mean that home brand foods are inferior or have less nutritional value. With home brands, the only thing that is going to be less is your grocery bill at the end of the month.

Food items, such as wholemeal bread, low-fat milk and canned tuna, are usually cheaper in store brand versions.

Get seasonal and colourful!

Choose seasonal fruits and vegetables as they are fresher and cheaper. Fruits that are in season peak in flavour and nutrients, too. Also, buy a variety of different colours so that you get the benefits of a wide range of vitamins and nutrients.

Dine Out Often?

Dining at a hawker centre or foodcourt can be a great way to save money while eating out. Look for the Healthier Dining Programme (HDP) sticker and certificate displayed at participating food stalls. These stalls offer at least one healthier menu item for you to choose from, including less-sugar beverages, under 500-kcal meals, and the use of healthier ingredients such as healthier cooking oils and wholegrain options.

Here’s a checklist on how to pick healthier, more nutritious meals:

1. Limit deep fried food options; choose grilled, roasted, stir-fried and steamed options instead

2. Ask for less sauce or gravy to be added or ask to have them placed separately (so you can add the quantity you want)

3. Choose soup-based dishes but don’t finish all the soup as it may contain high sodium

4. Order a vegetable side dish if the meal does not already have vegetables

5. Complete your meal with a piece of fruit

1. Fresh fruits and vegetables

Remove from their packaging and keep them in the fridge drawers or crisper. This helps to regulate moisture levels and keep your fruits and vegetables crips and fresh for longer.

2. Raw meat, fish and poultry

These should be kept in the lowest shelf so nothing drips and contaminates other food. Try freezing them to extend their shelf life even more.

3. Cooked or leftover food

Keep them on shelves above the raw items. Be creative and reuse empty jam jars or takeaway

containers at home, making it easy to label and see what you have at a glance.

4. Dried items, canned goods and UHT milk

Store these in your pantry or storeroom. Once opened, store leftover canned food in airtight containers in the fridge and use within three to four days.

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5 Tips for Eating Healthy on a Budget

Frozen or canned are good alternatives

Home brand, best brand

Get seasonal and colourful!

​Dine Out Often?

Dine Out Often?