How to Eat Healthy on a Budget

In today’s economic climate, many of us in Cayman are feeling the pinch. With the rising costs of living, driven by factors such as increased food prices, higher utility bills, and the overall impact of global economic uncertainties, maintaining a healthy diet can seem more challenging than ever.

However, eating healthy doesn't have to be expensive - or boring! With a bit of planning and resourcefulness, you can enjoy nutritious and delicious meals without breaking the bank. Here are some strategies to help you eat healthy on a budget.

1.        Plan Your Meals

One of the most effective ways to save money is by planning your meals. This ensures you buy only what you need, reducing food waste and avoiding those expensive impulsive purchases (which are usually packed with sugar!). Start by creating a weekly menu based on affordable, nutritious ingredients and stick to your shopping list. If you have kids, get them involved in planning one meal in the week. Plan for 4 or 5 meals, leaving some flexibility for leftover meals, or a change of plans. This can significantly cut down on unnecessary expenses or food wastage. 

2.        Buy in Bulk

Purchasing items such as grains, beans, tinned fish, and frozen vegetables in bulk is a cost-effective strategy. These staples are not only affordable but also have a long shelf life, allowing you to use them in various dishes without frequent trips to the store.  Frozen vegetables can be stored in the freezer for 8-12 months, while most grains and beans will last up to a year, if stored correctly.

Bonus tip:  If you plan ahead and cook double portions to freeze, you’ll have easy instant healthy meals to quickly reheat on those busy weeknights (and save you money) – instead of reaching for a takeout menu. That leads me to strategy 3…

3.        Cook at Home

Cooking meals at home is generally much cheaper than eating out. A cost analysis shows that a homemade meal can cost up to 60% less than a similar dish at a restaurant. For instance, a homemade chicken and vegetable meal might cost around CI$6 per serving, compared to CI$15-$20 at a restaurant. Over a month, this difference can result in substantial savings, particularly for families.

Using cooking appliances such as a pressure cooker for stews, soups, or casseroles, as well as the very popular air fryer, or reheating frozen leftovers in the microwave can also significantly reduce your energy bill, compared to using the oven.  These appliances take less electricity to run, and cooking time is usually halved, meaning you can save between 50-70% on the energy it takes to run the oven.  When using your oven to bake or roast, doubling up the portions to bulk cook meals and freeze will make the energy expenditure worthwhile.

If you have a family, get them involved in the cooking at home.  Younger kids can mix ingredients, or help set the table, older kids can chop up foods.  Getting the family involved in deciding on healthy meals and in the prep shares the workload and makes them more interested in healthy eating.  Make it fun with a theme night such as Meatless Mondays, Taco Tuesday, Breakfast for dinner, Fun Finger Food Friday, Smoothie Surprise Saturdays, Soupy Sundays, Homemade pizza nights (with lots of fresh veggies) etc.

4.        Seasonal and Local Produce

Opting for seasonal and local produce is another great way to save money while enjoying fresh and nutritious foods. In the Cayman Islands, local markets at the Cricket Grounds or Camana Bay often offer good deals on fresh produce. Although we cannot get all our produce locally, there are local seasonal ingredients that you can include in your diet such as mangoes, avocados, bananas, callaloo and tomatoes, which are not only delicious but also rich in essential nutrients.

5.        Embrace Plant-Based Proteins

Incorporating plant-based proteins such as beans, lentils, chickpeas, and tofu into your diet is both economical and healthy. These proteins are often less expensive than meat and can be used in a variety of delicious and nutritious dishes including soups, stews, tortilla wraps, and salads.

Bonus tip:  Here’s some inspiration with a tasty chickpea burger that the kids will love.  Budget-friendly and packed with protein and fibre.

Ingredients:

•    1 can (15 oz) chickpeas, drained and rinsed

•    1 small carrot, grated

•    1 small zucchini, grated

•    1/4 cup corn kernels (fresh, frozen, or canned)

•    1/4 cup chopped spinach or callaloo

•    1/4 cup breadcrumbs

•    1 egg

•    1 clove garlic, minced

•    1/2 teaspoon ground cumin

•    1/2 teaspoon paprika

•    Salt and pepper to taste

•    2 tablespoons olive oil for cooking

Instructions:

· In a large bowl, mash the chickpeas with a fork or potato masher until they are mostly smooth with a few chunks for texture.  The kids will love to help with this part.

· Add the grated carrot, grated zucchini, corn, and chopped spinach or callaloo to the mashed chickpeas. Mix well.

· Add the breadcrumbs, egg, minced garlic, ground cumin, paprika, salt, and pepper to the chickpea and vegetable mixture. Stir until all ingredients are well combined.

· Using your hands, form the mixture into small patties, about the size of a palm. You should get around 8-10 patties. Get the kids involved in forming the patties.

· Heat the olive oil in a large skillet over medium heat. Once hot, add the patties to the skillet.

· Cook the patties for about 3-4 minutes on each side, or until they are golden brown and crispy on the outside.

· Serve the chickpea veggie patties warm with whole wheat buns, with a side of fresh salad and yogurt dip (Greek yogurt with a squeeze of lemon juice, chopped fresh dill, and a pinch of salt).

6.        Limit Processed Foods

Processed and convenience foods tend to be more expensive and less nutritious. By focusing on whole foods like fruits, vegetables, whole grains, and lean proteins, you can create healthier meals at a lower cost.  Most of these healthier foods are found around the perimeter of your grocery store, so that where the bulk of your groceries should come from.

Bonus tip:  Don’t shop on an empty stomach, your brain will be wired to seek out high sugar foods to compensate for those hunger pangs, meaning you’re more likely to buy processed and sugary convenience foods when you’re hungry.

7.        Avoid Food Waste

Food wastage is a significant issue globally, and Cayman is no exception.

Not only does food wastage increase your grocery bill, but it is environmentally unfriendly. 

By planning meals carefully and using leftovers creatively, you can reduce waste and save money. Proper storage of food can also extend its shelf life and minimize waste.

Before you create a shopping list for the week, check your fridge, freezer, and pantry to see what you already have so you’re not unnecessarily doubling up.  Use glass or plastic containers for leftovers, store your bread in the freezer to avoid mould, and put fresh herbs in ice-cubes in the freezer for extended freshness.

Don’t forget the first-in-first-out rule for your fridge, placing older vegetables, fruit, dairy or meat to the front so that’s its used up first before the newer products.

8.        Grow Your Own Food

If you have the space, consider growing your own herbs, vegetables, and fruits in your garden. Even a small garden or a few potted plants can provide fresh produce, reducing your grocery bills. No garden? No problem!  Pot small herbs along your kitchen windowsill such as basil, rosemary, scotch bonnet, mint, chives, cilantro, parsley…the list goes on. Local favorites like peppers, tomatoes, and herbs are relatively easy to grow in our sunny climate and can add fresh flavours to your meals.

Bottom Line

With careful planning, good storage and smart choices you can reduce your grocery bill and eat healthy on a budget. By cooking at home, buying in bulk, choosing seasonal and local produce, and avoiding processed foods, you can enjoy a nutritious diet without overspending. Additionally, reducing food waste and growing some of your own produce can further enhance your savings and contribute to a more sustainable lifestyle.

By implementing these strategies, you can maintain a healthy diet that supports your well-being and your wallet, even in today’s expensive world.