Here’s how to keep you family healthy – and save money as well
We don’t eat takeaways very often in our house, and I’m a bit out of touch when it comes to how much they cost. So I was shocked when I noticed signs outside a local burger bar advertising a family special – two burgers, four sausages and a large portion of chips – for only $6. I’d just paid roughly the same amount for one uncooked skinless and boneless chicken breast.
No wonder lots of families fill up on fast foods – at that price, and at a time when food costs are skyrocketing, it makes economic sense. But eating burgers, sausages and fish ‘n’ chips too frequently is bad for your health.
There is a perception that leading a healthy lifestyle is expensive and, yes, things like organic fruit and veges, lean cuts of meat, good quality olive oil, dietary supplements and gym memberships do cost extra money. But there are also ways of looking after your health that don’t break the budget. Here’s a few ideas:
Buy fruit and vegetables in season. They’re cheaper and they taste better too. In season right now are broccoli, cabbage, spinach and kumara.
Shop at a farmers’ market (there are now lots of these, even in cities). The produce is often cheaper because it comes from local growers.
Use tinned or frozen fruit and vegetables to make up your five-plusa day, if you’re finding it too expensive to only buy fresh ones. They can be just as nutritious and are often cheaper.
Eat lots of soup. If making soup from scratch seems too much of a chore, use a canned or packet version as a base and add your own veges and herbs. Soup is nutritious and filling, and if you have some as a starter, you’re likely to want to eat a smaller main meal.
Having stews or casseroles, or cooking with a slow cooker or crockpot, means you can get away with using cheaper cuts of meat – as long as you remember to trim all the fat.
Adding extra vegetables, pulses or even pasta to casseroles will make them go further.
oince is relatively cheap and goes a long way but can be very fatty. Try cooking it ahead of time and allowing it to cool so the fat floats to the surface. Skim this off, then reheat before serving.
Tinned tuna and salmon cost a lot less than fresh fish and still contain many of the nutrients you need.
Buy the varieties packed in water or brine rather than oil.
If your family eats a lot of bread, consider investing in a breadmaker. They can set you back anywhere between $130 to $250 but if you get through a loaf a day, it may be worth it.
Buy in bulk or when food is on specialand freeze whatever you don’t need straight away.
olive oil can be expensive but you can make it go further by using a spray version or even by putting oil in a spray bottle you buy yourself.
Dilute fruit juice with water. It’s better for you and will go further.
Don’t put a price on your healthIf there’s one thing you should never skimp on, it is doctors’ visits. They may be costly but you can’t afford to ignore health problems. Look into whether you qualify fora community services card or check out different health insurance schemes to see if they will save you money.
Cheap ways to exercise
Walk. It’s free – the only thing you need is a good pair of shoes. If you walk for 30 minutes a day you will reduce the risk of illnesses like heart disease and diabetes, find it easier to maintain a healthy weight and improve your mental health.
Swim. It’s cheap to use public pools – usually a few dollars – and the only other thing you’ll need to invest in is a comfortable swimsuit. Swimming is great for your heart and lungs and tones muscles.
Dance. The cost of classes varies, but putting on a CD and strutting your stuff around the living room is free. Dancing gets your heart pumping and your blood flowing around your body, and it can also help to improve your overall mood by releasing endorphins, the body’s “feel-good” chemicals.
Love those lentils Until recently I never ate lentils because I thought they were tasteless and didn’t know what to do with them. Now they’re one of my favourite winter comfort foods and I eat them several times a week. Lentils, along with beans and peas, come under a class of vegetables called legumes that has lots of health benefits. They are:
A good source of protein.
A low GI source of carbohydrates.
Very low in fat.
Cholesterol-free.
High in iron, potassium and magnesium.
And they’re cheap. A 500g bag costs about $2.80. They can be combined with meat such as mince and the dish will be healthier because the lentils boost the amount of fibre you’re getting.
I make a concoction – known to the family as oum’s Lentil Gunk – which involves throwing dried red lentils in a large saucepan along with chopped tinned tomatoes, chicken stock, tomato paste, garlic, onions and any other veges exercise that happen to be handy (beans, peas, mushrooms, capsicums, courgettes). I add dried herbs (basil and oregano are favourites) and a splash of balsamic vinegar. The amount of water I put in depends on how thick I want it to be. It can be eaten on its own or you can add a tin of tuna or pieces of browned chicken (make sure these are thoroughly cooked).
This meal provides lots of fibre and protein and is full of antioxidants from the vegetables, including cancer-fighting lycopene from the tomatoes. Meanwhile the onions and garlic contain substances that can lower cholesterol and blood pressure. For a spicy version, I swap the herbs and balsamic vinegar for turmeric, cumin, ginger and coriander.
Did you know…? Studies show that eating legumes may help balance women’s hormones, possibly reducing the risk of breast cancer.
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