Ways to Eat Healthy and Economically Without Breaking Your Budget

During financially difficult times, how can we maintain healthy eating? How can we obtain protein and vitamins in the most economical way? In this article, we will learn how to eat healthily and economically without breaking your budget.

In times like these, people used to store large amounts of flour and sugar. In other words, diets were mainly carbohydrate-based; we just filled our stomachs rather than properly nourishing ourselves. But in today’s world, these habits are outdated. Because obesity has become a health problem not only worldwide but also on our island, and with the rise of many metabolic diseases like hypertension, cholesterol, thyroid disorders, etc., it is clear we need to pay more attention to our health.

To have both longer shelf life and be economical, remember to consume seasonal vegetables and fruits.
For January, the seasonal vegetables and fruits are:
Vegetables: Carrot, pumpkin, leek, cabbage, Brussels sprouts, cauliflower, spinach, beetroot, celery, broccoli, chard
Fruits: Mandarin, orange, apple, pear, quince, pomegranate

Remove from your shopping list items like zucchini, eggplant, or tomato that don’t grow in winter. Since these aren’t seasonal vegetables, they will be expensive and less beneficial.

For example, if you want to make a salad, avoid expensive vegetables; instead of curly lettuce, use radish, red cabbage, or leek. You can grate or finely chop these to make salads. Dark leafy greens including spinach can all be part of your salad bowl. Moreover, they are rich in vitamins and minerals and inexpensive.

• Spinach contains iron, magnesium, potassium, vitamins A and C, and many minerals.

• Red cabbage is a great source of vitamin C and antioxidants.

• Radish is rich in fiber, vitamin C, phosphorus, and B-complex vitamins, supporting digestion, respiration, immunity, bone, and muscle health.

• Leek contains vitamins A, B, C, K, and minerals such as iron, copper, manganese, calcium. It boosts resistance and energy during winter.

• Don’t forget red beetroot; its vitamin C strengthens your immune system, supports brain functions, and acts as a good antioxidant!

Before shopping, always make a list and check your fridge to avoid unnecessary spending and prevent food from spoiling. Also, storing vegetables unwashed in the fridge helps extend their shelf life. Additionally, prepare a weekly meal plan and decide in advance what to cook each day.

What about protein sources?
Regarding red meat and chicken:
Red meat prices are moderate. It’s more sensible to consume different protein sources instead of red meat during this period. For those who buy red meat, I recommend buying bone-in meat. After boiling, you can use the meat for dishes, and the bone broth can be used for delicious, nutritious soups. Bone broth is especially important for children to strengthen their immune systems. Chicken is cheaper than red meat and has lower fat content, making it preferable for people with cholesterol or cardiovascular issues. It’s better to buy whole chicken so you can also prepare chicken broth without adding extra fat. A lemony soup with orzo or vegetable soup made from seasonal vegetables boosts your immunity in winter and is very nutritious.

Most economical protein sources!
Eggs are undoubtedly an excellent protein source with high biological value. Containing vitamins B12, D, and A, eggs are filling and nutritious. Eggs are cheap and can replace meat, chicken, or fish in many meals. For example, spinach or chard with eggs at breakfast or lunch, salads with boiled egg and legumes or dark leafy greens offer an affordable and quality protein source.

Cheese is also a good protein source, but because of its high price and salt content, it should be limited especially now. Instead of cheese, I recommend “noru” (a traditional fresh cheese), which is cheaper and unsalted. It can be eaten instead of eggs at breakfast or added to vegetable dishes or salads for additional protein.

Legumes are another economical and plant-based protein source.
Options include dried fava beans, chickpeas, beans, kidney beans, lentils. Remember that 4 tablespoons of cooked legumes (about 30 grams) equals 1 meat/poultry/fish portion or a thin slice (30 grams) of whole grain bread in protein value! You can cook legumes, add them to seasonal vegetable salads, or make soups that increase satiety and fluid intake.

People with stomach issues like gastritis, reflux, indigestion, or bloating may have trouble digesting legumes. For them, I recommend sprouting legumes.

How to sprout legumes?
Wash one glass of legumes like chickpeas, lentils, or wheat. Soak them in a wide bowl with 2-3 cups of drinking water overnight (8-12 hours). In the morning, rinse and drain them, then cover with a breathable cloth like cheesecloth. Rinse them 3 times a day (morning, noon, evening) and keep covered. Place in a well-lit, room temperature spot away from direct sunlight. Keeping them moist is key. Sprouting occurs in about 3 days, and when sprouts reach the size of the legumes, they are ready to eat.

Sprouting:

• Reduces lectins and bloating

• Stimulates intestines, aiding weight loss

• Rich in antioxidants and vitamins (A, C, E, folic acid, beta-carotene)

• Enhances nutrient absorption

For those who like snacking in front of the TV:
Instead of salty, fatty, and high-calorie packaged snacks like chips and biscuits, try healthy and economical options like unsalted pumpkin seeds and popcorn.
Unsalted pumpkin seeds support immunity and cardiovascular health with magnesium, copper, iron, and zinc, and benefit brain health with vitamins K, E, and B2. They also reduce inflammation.
Popcorn is another great snack—just pop it yourself at home without adding oil or salt. One cup of popcorn equals about one thin slice (30 grams) of bread.

As you see, healthy eating is neither expensive nor a luxury lifestyle. With some adjustments and enriching the content of foods, it is possible to eat cheap, economical, and healthy. All it takes is a desire to live healthily and balanced. That’s in your hands…

Specialist Dietitian Tünay Tuğcan
Nutrition and Diet Specialist