Contrary to popular belief, healthy foods and healthy eating are not expensive. It is possible to eat healthy with a well-planned, limited budget!
Cook at Home
In research, the cost of buying foods that meet national nutrition recommendations from the market was compared with the cost of eating in restaurants. Foods purchased from supermarkets include bread, breakfast cereals, pasta, dairy products, chicken breasts, lean meats, fruits and frozen vegetables, while foods consumed in restaurants generally consist of sandwiches, fried chicken, French fries, sodas, fruit juices and coffee. In the evaluations made; It has been revealed that calories from ready-made food are 24% more expensive than home-cooked meals.
Choose the Right Food
Although it is widely believed that a healthy diet is expensive, today's markets offers a wide range of alternatives. In fact, we should focus on foods such as lentils, beans, whole wheat/grain/rye flour breads, rice, pasta and other grains, and the cost of these foods is lower than meat, chicken and fish. In the healthy diet guides of many countries, it is generally recommended to consume less expensive products such as meat, chicken and fish.
Fruits and vegetables are generally not very expensive when consumed in season. Considering the safety and nutritional quality of conventional foods, there is no need to include more expensive, organic foods on a tight budget.
Avoid Waste
Every year, many more are added. We throw away large amounts of unopened food. Generally, we either expire the food we buy before we consume it, spoil it, or waste it because we cannot control portions. It would be beneficial for us to be conscious about developing recipes to learn portion control, keep meals fresher for longer, and use leftovers.
Make a Plan
The best way to eat cheap and healthy without wasting food is to plan. Check what you have in your cupboard and make a list of additional ingredients and stick to that list when you go to the grocery store. Be careful not to go shopping hungry. Take it hungry Going shopping may cause you to buy more than you need through impulsive behavior.
In summary;
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Use seasonal vegetables and fruits,
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Create a low-cost weekly menu,
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Stick to your shopping list,
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Put your food into your cupboards on a first-in, first-out basis. preserve it,
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Control portions to reduce waste,
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Learn how to use leftover food,
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Supermarkets often reduce the prices of perishable products at the end of the day or week when their expiration date approaches. Be sure to check the expiration dates of the products,
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Share special discounts/bulk purchases with a friend or fill them in for later use.
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