Why we call health the Art of Living is because it requires some elementary skills and knowledge to eat healthily and costs of food items alone is not the deciding factor for healthy eating.

At large there are three main barriers to healthy eating-

v  Education

v  Income

v  Perceived price of food products.

 But many strongly believe that the primary, most important deciding factor to healthy eating is food education and the ignorance of which also adds to the  economics of healthy eating

Because with food education, it is possible to help balance the equation. Buying oats instead of high-priced sugary cereals (for example), buying produce in season, drinking more water instead of sweetened drinks, are just a few ideas

It's easy to think there's no way a family with a modest budget -- even more modest, nowadays -- can have a healthy and decent diet without hawking the house.

It's a huge mistake to think that good healthy food has to cost a bundle. Sure, some of it does, but junk food is even more expensive in the long run. It's not so healthy, and it's loaded with calories, fat, salt and sugar. Even if it's free, it's not a bargain.

The point is that big budget or small, your diet can be great or terrible. Since most people feel the financial pinch these days, let's examine how to eat well for less.

The secret of cheap groceries:-A lot of poor people who are chubby, ill, spending megabucks on doctors, whine " what can I do? I'm poor. I eat junk food because it's cheap!" That is a shoddy rationale.

The Wimpy Burger meal is P 42/-  for one person. I can buy a WHOLE chicken and a bunch of raw spinach for that price. I can feed four people at a fabulous, joyous meal, I cook up a pot of rice, we split a bottle of red wine and it becomes a memorable party. YOU MISS ALL THAT when even one member of your family spends on  meal at a Fast Food Joint.

Like Junk food, snacks can take a serious bite out of your life.

A small comparison between oats and museli can help you choose the healthier one. So start reading the food labels of food items and make an informed choice about selecting the healthier one.

Who says whole wheat only comes from Whole wheat bread and brown rice? Go back to the ethnic foods, in Motswana culture-

v  Lehatana/Lesasaoka,

v  Ntlatltlawane

v   Kabu,

v  Unrefined millet meals are also High fiber!!

Work the Healthy Combinations – Healthy meals are all about combination of foods- the balance. About a quarter of your plate should be protein, one-third veggies, and a quarter to a third starchy carbs. For the rest, fill it out with any of the three, along with a smaller amount of healthy fats.

We know that animal proteins are good sources of proteins.. so does that mean vegetarians don’t get enough proteins in their diet? Plant sources of proteins contribute to proteins without the extra baggage of fats, so that’s not only economical but also healthy! For example- Beans have great protein and good, complex, starchy carbs as opposed to refined starch, which is useless. Rice alone is not going to banish hunger for as much time as it does when paired with beans. And a pack of dried beans will not only cost less, is also easy to store and  lasts much longer.  You just need to be a little creative to avoid having them as baked beans everyday! Beans and lentils can be used in soups, as sprouts in salads, on toasts, as a dip ( hummus).. go ahead.. experiment and  take a Pinto for spin  your style!

Veggies and Fruits- Eat dairy and fish once a week, meat about twice a week, but clearly have much more of a plant-based diet because cutting down meat will save money in exchange for vegetables and fruits.

Its not broccoli, mushrooms. Asparagus that I am asking you to spend on, the most economical ones like spinach, kale, rape, chammolia, thebe, cabbage are the best ones.

Cook your meat with vegetables in them, so that you eat smaller portions of meat and get lots of vegetables from that.

Art of Healthy Eating requires basic skills like-Cooking skills, wise shopping skills, storage skills. I am forced to believe now that lack of time and lack of cooking are the two reasons contributing to the obesity crisis.

On a Budget: 7 Tips for Healthy Food Shopping

Buy local, in season foods-

Local, seasonal produce is usually cheaper than foods which have to be imported. Not only is it better for your wallet, it's better for the environment: your food won't have clocked up thousands of air miles on its way to your plate

Stick to basic fruits and veggies

Staying simple can save a lot. Shop simply for carrots, onions, apples, and so on ... rather than spending on a tiny bundle of asparagus or a few pieces of baby corn. Save these more exotic vegetables for an occasional treat.

Never buy ‘diet’ products

I don't mean avoid "light" versions of foods (though low-fat ranges are often more expensive than the regular equivalents). "Diet" products are those hugely pricey shakes, "meal replacement bars", energy gels and other weird and wonderful potions that bear little relation to actual food. These are overpriced, and of questionable nutritional value.

Buy in Bulk- but buy the right things

Buying twice your usual amount of snack foods because they're on offer unfortunately doesn't always mean they'll last twice as long in the cupboard ... the more buy, the faster we tend to get through it. So don't stock up on those boxes of chocolate cookies just because they're on offer ... instead, look out for buy-one-get-one-free deals on store-cupboard staples like dried pasta, tinned tomatoes, crispbreads and anything else that will keep well or which you can freeze.

Shop when products are reduced

Most of the supermarkets have a monthly bargain/ specials. Try and match your list of groceries to check which stuff you should pick up accordingly.

Try cheaper super markets

Don't dismiss the idea of switching to a cheaper store for part of your weekly shop.  Get into the habit of comparing prices and always but the stuff that’s cheaper from each place.

 Plan your meals and only buy what you need

The Budget-Breakers: Foods to Avoid- Which foods should you avoid no matter how much you want to spend?  Crackers, chips, sweetened drinks, convenience bars and juice (if you don't cut it with real grapefruit,) is like pouring money down a hole. All cost a lot and are barely nutritional.

Madhavi Sharma

Lifestyle Consultant at Cardiac Clinic

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