KEY POINTS

• Buy local, seasonal foods to save money and eat fresh.
• Cook in bulk and store leftovers to reduce daily costs.
• Choose affordable protein alternatives like beans, eggs, and local fish.

It is not a myth that people can consume good food and follow a good diet without having to spend a lot of money on those foods.

Today, due to food inflation in Nigeria, many households, especially low-income households face the dilemma of balancing nutrition with their budget.

When it comes to food choices, one does not have to break the bank to eat well, it only takes knowing where to look and how to go about it. As a family in Nigeria, through healthy approaches to food selection, you can prepare meals which is not only healthy but also affordable.

Here are a few strategies to follow when trying to reduce your spending on food while still eating healthy:

Buy local and seasonal foods

Products originating from the region and foods in a particular season can often amount to less and are usually fresh. Nigeria, for instance, requires importing most of its food necessities, but purchasing products like cassava, yams, plantains, and vegetables when they are in season is cheaper than the rest. They are also very healthy foods for nutrition since they can supply adequate calories to the human body as well as the nutrition necessary for a balanced diet.

For fruits, examples are pawpaw, bananas, and oranges, which are rich in vitamins and easily accessible all year round. Some of the vegetables include Ugu (pumpkin leaves), spinach, and okra which provides iron and vitamins for body health. This way, you get to save your money.

Prepare food in large portions and refrigerate correctly

Another efficient approach towards the effective management of time as well as money includes cooking large portions of food to be stored in the refrigerator for next use. Vegetables, fruits, and grains such as rice, beans, soups, and others can be prepared in large quantities and stored for use shortly. This not only incurs a lesser cost but also significantly cuts down on the time spent in the kitchen daily.

Protein alternatives on a budget

Meat is loaded with protein, a nutrient that is crucial in every diet, but it is costly. When planning to eat healthy foods without necessarily having to spend too much money, one needs to consider taking meals that are cheaper than meat. Meals prepared from beans, lentils, eggs and ground nuts are sources of proteins and way much cheaper than meats or fish. Soybeans and tofu are also good sources of protein for individuals who are on a tight budget and seek plant-based protein. These alternatives are more pocket-friendly and are as well beneficial to the body.

Fish is another type of food that is highly recommended for its high protein content. People may view fish as expensive but there are local fish that can be bought namely the Tilapia and Peeled Herring which is popularly known as “Shawa”.

Choose water instead of sweetened beverages

Soda and processed juices contain a large amount of sugar and very little nutritional value. By washing them with water, not only does it save money, but it also helps your health. Drinking water aids digestion, maintains bodily fluid levels, and may enhance well-being. If you wish to enhance the taste of the water, you can immerse it in slices of lemon, cucumber, or mint.