Is It Possible to Have a Balanced Diet Despite a Low Income?

A healthy and balanced diet is possible even if you don’t have much money to spend on groceries: fortunately, most of the foods that contribute to a balanced diet are cheap products. In addition, various tips and tricks for shopping and cooking can help to save money.

Drinks form the basis of the food pyramid. Water is not only low in calories, it is also very cheap to buy. You can save even more money by using tap water at home. Although lemonades are often also cheap, they should only be consumed rarely and in moderation – and are therefore rarely on the shopping list.

After drinks, fruit and vegetables form the most important basis of a balanced diet. Many seasonal vegetables are not expensive at all: carrots, broccoli, cauliflower, and zucchini are also affordable for the smaller purse. When it comes to fruit, apples, and pears rich in vitamins are among the most inexpensive fruits. When shopping, you can basically save if you fall back on local fruits that are in season. Use a seasonal calendar to get an overview. Frozen goods are another cheap alternative: since fruit and vegetables are shock-frozen immediately after harvesting, they contain all the important nutrients.

In addition to potatoes, grain products such as bread, pasta, and rice are among the staple foods that should be eaten with every main meal. Wholemeal products are preferable here, but often a bit more expensive – but an occasional investment is worthwhile: they are not only very healthy, they also keep you full for longer. While the daily recommended dairy products are still relatively cheap to buy in stores, meat and fish, in particular, are significantly more expensive. Anyone who realizes that no more than 600 grams of meat and sausage products should be consumed per week for a balanced diet can usually make ends meet on a tight budget. Here it is advisable to only use high-quality and low-fat products two to three times a week. In the case of fish, it can also be high-fat varieties.

When shopping, planning is the most important thing: take a shopping list with you and only buy what you really need. Look out for special offers in advance and include them in your weekly menu. Particularly cheap goods that you need regularly can also be bought in larger quantities, provided you have enough space to store them. Freeze perishables at home as soon as possible. Retailers often offer discounts on products that are almost past their sell-by date.

Cook as much as possible yourself. The homemade version is often cheaper than the finished product. Here it is worth preparing a little more from time to time so that you can quickly and easily combine the leftovers the next day. For example, prepare a pasta pan with vegetables or a pasta casserole, such as a Mediterranean pasta casserole with tomato sauce, from leftover cooked pasta. This keeps your menu varied and balanced at the same time.