Healthy Eating on a Budget – Affordable Nutrition Options

Eating healthy in this day is no longer optional but mandatory especially if you want to enjoy a better quality of life. The good news? Eating healthy shouldn’t equate to breaking the bank especially in Nigeria that is packed full with food options that are both healthy and very affordable.

So instead of worrying about high cost of nutritious eating, take a tip or two from this article, and yes, whether you are a student, parent, employee or entrepreneur, this is a practical guide on how to eat well with little money and eat healthy without the fear of going broke!

1. Go Local – Natural + Affordable = Healthy Meals on a Budget

Ogi also known as Pap is not only nutritious but an affordable Nigerian meal

Local foods are mostly fresher, cheaper and healthier especially when you buy them from local markets around you.

• Brown rice and ofada rice give you a healthy amount of fiber.
• Beans and lentils are easily accessible and cheaper options of protein.
• Yam and sweet potatoes are rich in complex carbohydrates.
• Pap, popularly known as Ogi can be made from corn or millet and is a popularly meal for breakfast while providing carbohydrates, B-Vitamins, Magnesium, Phosphorus, Calcium amongst other nutrients.

If eating healthy and affordable is something you want to try, buying local foods especially in season will save you a lot more that imported options and will also provide to your nutritional needs.

2. Vegetables in Season = Save more + Healthier Alternative

Okra is one Nigerian vegetable that is high in nutrients and also affordable

One of the surest ways to save more while eating earlier is prioritizing getting vegetables in bulk. Vegetables like ugu, waterleaf, okro, spinach, scent leaf amongst many others are packed with essential vitamins and minerals and bulk buying especially in local markets come with more affordable offers.

Then you can go ahead to preserve them by drying, refrigerating or turning them in soups so they last longer.

3. Protein – What if They Don’t Have to be Expensive?

Eggs – nutritious, affordable, and high in proteins and other nutrients the body needs.

When you think protein, you usually think beef, turkey, chicken or goat meat but what if getting a good dose of protein wasn’t so expensive.

Some options that also provide protein while being affordable are eggs, moi-moi, akara, groundnuts, peanut butter, soya beans, local fish like Titus, catfish or mackerel and don’t forget dried fish and crayfish. The last two options don’t only provide you a good amount of protein but add taste and flavor to your soups or stew.

4. Fruits on a Budget.

Fruits are a most for healthy living but you don’t have to break the bank to get them!

You don’t need the exotic berries and fruits like strawberries, blueberries, Kiwis, Cherries and the like to stay healthy.

If you are a Nigerian, here are cheaper options to explore and their nutritional components:

• Bananas – Carbohydrate, Potassium, Vitamin B6, Fiber and Vitamin C
• Oranges – Vitamin C, Folate, Potassium, Fiber, Natural sugars and Antioxidants.
• Pineapples – Vitamin C, Manganese, Bromelain, Fiber and Natural sugars.
• Pawpaw – Vitamin C and A, Folate, Papain enzyme, Fiber and water content.
• Watermelons – 90% Water, Vitamin C and A, Lycopene, Potassium and Low calories.

5. Shop Smart and Plan Meals.

Making meals in batch won’t just save money, it’s time efficient as well.

One of the ways to not just buy things in bulk but also to plan meals. Here are a few things to keep in mind:

• Have a meal plan so you are organized and avoid spending impulsively.
• Make meals in batches – soups, stews and jollof rice can be cooked in batches that last a few days and can be preserved by refrigerating.
• Avoid processed meals and snacks as they have little to no nutritional value and are usually expensive.
• Use storage methods like freezing, refrigerating or sun-drying to preserve both cooked and raw foods and fruits.

6. Hydrate Right + Affordable Superfoods

Zobo juice is a nutritious and tasty drink that doesn’t just provide nutrients but also refreshment, especially when served chilled.

Water is still the number one drink your body needs but if you want to be a little extra, go for healthier options like zobo, kunu, homemade smoothies and fruit juices. Avoid sugary carbonated drinks and sodas as they impact your health negatively in the long run.

Also, daily doses of superfoods like Moringa leaves, Tigernuts, Garlic and Ginger will give you a healthy dose of nutrients you’d need.

Eating healthy, especially in Nigeria, is less about expensive diets and imported foods and more about taking what’s available and utilizing them to get what your body needs!

Whether it’s from the local market or your garden, it’s possible to nourish your body without breaking the bank! Also remember that health is wealth and it starts with what you eat!

ALSO SEE: 5 Reasons why Eating Fruits and Vegetables Regularly Would Make You Healthy