Shop on a Budget

By Stellerie Noyons, RD
Registered Dietician, Health City Cayman Islands

Considering all the pressure and expenses people deal with, it’s understandable that eating healthy can feel financially daunting. Fresh fruits and vegetables, as well as lean proteins are more expensive than most processed and fast-foods. But it is possible to eat a healthy diet even when the budget is tight.

Become a savvy shopper by visiting the local farmer’s markets for fresh fruit and vegetables, eggs and meats. Seasonal produce is also often much better priced. If you visit the grocery store, do so with a planned list of foods you intend to cook. Frozen fruits or vegetables are great – just as nutritious as fresh, and last much longer, avoiding unnecessary wastage. Dried beans and lentils can be added to soups, stews and meat dishes to bulk up the meal, making it go further and adding good fiber!

Some of the best low cost, nutrient rich foods include: eggs, tinned fish, whole chicken or tofu. Potatoes, brown rice, oats, beans and lentils are all good starch options. Cabbage, carrots, beets and romaine lettuce tend to last longer before spoiling, and fruits such as melons, apples, oranges and frozen berries are great to add to salads, shakes or simply to snack on.