Budget Makeover: A Guide to Planning Affordably Healthy Meals

Rising prices do not necessarily mean eating less nutritious—or delicious—food.

With a dose of creativity, lots of forward planning, and determined effort, eating healthy can be done with almost any budget. We talked to a couple of nutritionists and a personal finance expert to show you how to maximize your food budget without sacrificing nutrition or enjoyment.

Money Matters
•    Set a budget, a written plan on how to spend your money, for food and put the amount in an envelope, says Chinkee Tan, life coach and author of the personal finance book, ’Til Debt Do Us Part. Bring this envelope with you when you go to the market or grocery, and spend only what is in it. This way, you only use cash. Consumers spend about 30 percent more when paying through credit.
•    When shopping, bring a list and stick to it. At least 20 percent more is spent on impulse items when shoppers don’t bring a list.
•    Bring your own bottled water; make your own iced tea. Doing these seemingly insignificant things can eventually bring substantial savings. A bottle of iced tea a day, for example, at P20 each adds up to P7,200 a year, says Tan.
•    Cut down on eating out, ordering take out, or having food delivered. It may take some effort but the money you save will amaze you. Assuming you spend P500 on eating out every week, that’s P24,000 in a year!
•    Skip the junk food. Sodas, chips, candies, and all those munchies not only cost money, but they don’t give value for money in terms of nutrients. If you must have potato chips, make your own! At least you can control the oil, salt, and other ingredients that go in it.
•    Make a weekly menu, so you can plan what ingredients you have to buy. A menu also lets you check if you are getting enough nutritious meals throughout the week. It also saves you from the hassle of thinking what to cook every day.

Click here to read more on about planning meals and adding nutrients.

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Read on to learn more about planning meals and adding nutrients.

Planning Meals
•    Moderation, balance, and variety are the ingredients in creating a menu that the whole family will enjoy, says Luz Callanta, nutritionist and professor at the University of the Philippines and Center for Culinary Arts. Eat a wide variety of vegetables and fruits. Cut down on meats and substitute with fish, tofu, and beans to save money without cutting out on nutrients. Plan meals that the family likes, adds Cecile Bayaga, a nutritionist who teaches at the University of the Philippines, to make sure that the food will be eaten and won’t go to waste.
•    Use food in season, says Bayaga, as these are usually cheaper. Tomatoes, for example, are abundant and cost less during summer. Buy them in bulk, make into sauce, and freeze for future use. Same goes for fruits—you can make your own jams and preserves.
•    Use local foods; even local brands of processed foods are usually cheaper.
•    Plan one dish meals, advise Professor Callanta and Tan. Dishes that combine veggies, meat, and sauce or soup go a longer way, rather than preparing individual servings (e.g. nilaga or kaldereta versus pork chops and salad or steamed vegetables).
•    Cut down on portion and serving sizes. According to Professor Callanta, the typical serving size of a steak gives protein good enough for two to three days! You not only spend less on smaller portions, but it’s also good for your weight.
•    Go meatless. Substitute fish at least three times a week. Tofu and beans are also good replacements. In fact, says Professor Callanta, monggo is one of the most underrated, cheap, and healthy food there is. It can take the place of meat and can be used for snacks and desserts.
•    Be creative with leftovers. Adobo, for example, can be flaked and used as sandwich filling or in pasta sauce.
•    Minimize instant, processed or convenience foods, advises Bayaga. They’re not only costly, they’re usually high in sodium and preservatives.


Adding Nutrients
•    Add as much vegetables and fruits as you can. Snack on a potassium-rich banana instead of a chocolate bar. If you need some crunch in your munch, eat whole grain cereal instead of chips. Even instant pancit canton can be made healthier if you add grated carrots, malunggay leaves or pechay. Canned tuna or sardines can be lightly sautéed with onions, tomatoes, and garlic.
•    If your family isn’t too hot on veggies or fi sh, sneak them in! Puree squash or carrots and add to pasta sauce. Turn fish into fish fingers or fish balls. It may need a bit more effort, but the returns will be worth it.
•    Substitute rice with kamote (mashed or baked); it just takes getting used to. If you don’t have the taste for kamote, try substituting rice with vegetables, says Professor Callanta. You get the fiber and the carbohydrates that you need.


Photography by Dakila Angeles

SOURCES:
● Cecile Leah Tiangson-Bayaga, R.N.-D., nutritionist, Department of Food Science and Nutrition, College of Home Economics, University of the Philippines-Diliman
● Luz Callanta, R.N.-D., nutritionist and professor, University of the Philippines- Diliman and Center for Culinary Arts
● Chinkee Tan, Lifestyle trainer and author of ’Til Debt Do Us Part, email: visionchinkee@gmail.com
● National Nutrition Council (NNC), tel. 843-5838 or 818-7398, email: nnc.da.gov.ph
● Websites: thenutritionsource.org, ezinearticles.com, fnri.dost.gov