Healthy Eating on a Budget: Practical Ways to Eat Nutritious Food Without Overspending

Access

to nutritious food is a must for overall good health, and most often this important aspect is overlooked. Yet many people also believe that healthy eating automatically means spending more. However, with the right choices and planning, it is possible to meet essential nutrient needs without burning a hole in your pockets. “Research shows that diets meeting essential nutrient needs can cost more than two-and-a-half times the price of a basic energy-only diet, creating a real challenge for many households striving to eat well without overspending,” said Dr Astha Jain, Fertility Specialist at Birla Fertility and IVF. Here are a few practical, science-backed ways by Dr Jain to eat well while keeping costs under control.

Prioritise whole ingredients over processed options

Whole grains, lentils, and seasonal vegetables are nutrient-dense and typically cheaper per serving than ultra-processed foods. “These staples provide essential fibre, vitamins, and minerals that support metabolic balance and reproductive health,” said Dr Jain.

Embrace seasonal and local produce

Seasonal fruits and vegetables are often abundant and less expensive than out-of-season imports. Eating local and seasonally fresh food not only cuts costs but also reduces the environmental footprint of your food.

Plan meals and shop with intention

Meal planning is one of the most effective cost-saving strategies. Creating a weekly menu and shopping list helps avoid impulse purchases and ensures ingredients are used efficiently. “Meal planning helps avoid impulse purchases. Mapping meals around similar ingredients reduces waste and maximises each purchase,” said Dr Jain. Planning meals that share common ingredients like lentils, onions, or leafy greens reduces waste and maximises value.

Buy food in bulk

Foods like rice, dals, beans, whole grains, and nuts are often cheaper when bought in bulk. When stored properly, these items last for months and form the backbone of many nutritious meals.

Lean on plant-based proteins

Lentils, chickpeas, and eggs provide high-quality protein and are generally more affordable than some animal proteins. They also align with dietary patterns linked to improved fertility markers.

Cook at home more often

Home cooking allows full control over ingredients, portion sizes, and cooking methods. “Restaurant and convenience foods are often more expensive and higher in unhealthy fats and sodium,” she said. Simple home-cooked meals are both economical and nourishing.

Learn simple and budget recipes

Simple meals like vegetable stir-fries, dal, and whole-grain pulao can be nutritious and economical. These dishes can be diversified with herbs and spices for variety.Also read: Why Should You Eat Yogurt Daily, Even In Winter?

Reduce food waste

Using leftovers creatively – for example, turning roasted vegetables into soups or salads – maximises value and nutrition per rupee spent.

Compare prices and store brands

Generic or store-brand items often offer similar nutrition at a lower cost. Comparing unit prices (e.g., per kg or litre) further helps identify value buys.

Think in terms of cost per nutrient

Some nutritious foods, such as eggs, seasonal greens, and pulses, deliver high nutrient yields for modest cost. This approach helps align spending with nutritional return, rather than calorie cost alone. Studies have documented that the price gap between healthy and less healthy diets narrows when the cheapest nutritious options are chosen.