Health – Eating well for less

With the rising cost of living, eating well can feel out of reach, but healthy eating doesn’t have to be expensive, restrictive or reliant on supplements or organic produce. In fact, some of the most nourishing foods are simple pantry staples and affordable foods can still be nutritious.

Fresh isn’t always best. Frozen and canned foods are often just as nutritious, preserved at peak ripeness, and more affordable. Frozen fruit and vegetables retain nutrients and usually cost less than fresh, and tinned beans, tomatoes and fish (such as sardines or salmon) are high in protein and fibre. Canned lentils and chickpeas are also excellent, affordable plant-based proteins.

A 2015 study in the Journal of the Academy of Nutrition and Dietetics found that frozen produce often contains comparable, or even higher nutrient levels than fresh, particularly when fresh food is stored or transported for long periods.

While organic foods are often marketed as being “cleaner” or healthier, current evidence shows little nutritional difference. Research hasn’t found organic produce to be significantly more beneficial than conventionally grown options. It’s also often more expensive. Washing conventional produce thoroughly is a practical and safe approach.

The global protein supplement industry is worth over $40 billion, and the wider supplement market exceeds $200 billion. Yet most people don’t need them. Whole foods like legumes, dairy, eggs, tofu and meat offer plenty of protein without the cost or potential risks.

Some supplements – particularly those containing high doses of vitamins, minerals, or herbal ingredients – can be harmful in large amounts, especially for kidney health. Unless prescribed for a diagnosed deficiency, most supplements aren’t necessary and may be a waste of money.

Meanwhile, including more plant-based proteins is a great way to reduce food costs and support health.
• Beans, lentils, tofu and chickpeas are affordable and packed with fibre, protein and nutrients
• A 2019 Lancet report supported plant-forward diets as both cost-effective and environmentally sustainable.

There are many practical, low-cost ways to support your wellbeing without relying on expensive products:
• Plan meals and shop with a list to cut down on impulse buys and reduce waste
• Choose home brand items – these are usually just as nutritious
• Buy dry goods in bulk – grains, legumes and pasta are all budget-friendly staples
• Reduce food waste by freezing leftovers and using up vegetables in soups or stir-fries
• Batch cook simple meals like soups, stews or pasta bakes
• Use protein pairings like rice and beans for balanced, affordable meals
• Access local food support if needed – everyone deserves nourishing food

So remember, you don’t need powders, organic labels or perfectly planned meals to nourish yourself.

The Health at Every Size (HAES)® approach reminds us that health is about sustainable habits and self-care, not perfection. Eating well on a budget is absolutely possible – often with the simplest, most satisfying foods already in your pantry.