The rising cost of living is a reality Malaysians have to face.With food prices climbing, maintaining a healthy diet on a budget has become more challenging than ever.
Healthy eating, however, remains crucial for overall health and immunity, especially during difficult times. The good news is, it’s possible to eat well without breaking the bank.
With this in mind, here are some practical tips to help you and your family eat well on a budget. Don’t miss part two of this article tomorrow.
1. Stick to a budget
When finances are tight, a clear budget for groceries is essential. Before heading to the store, decide on a spending limit that fits within your means.
A well-thought-out shopping list can be a lifesaver, helping you stay focused on buying only what you need. This way, you can avoid the temptation of impulse purchases that can quickly add up and throw you off budget.
Tip: Plan your list around versatile ingredients that can be used across multiple meals. For instance, buying a whole chicken might be more economical than just the breast; it can be roasted, and the leftovers used in sandwiches, stir-fries or soups.
2. Plan your meals
Meal planning is one of the most effective ways to save money and reduce food waste. By planning your meals for the week, you can make better use of the ingredients you already have at home.
This ensures that nothing goes to waste and helps you avoid unnecessary purchases.
Tip: Plan your meals around what’s on sale that week or what you already have in your pantry. For example, if you have leftover vegetables, consider making a stir-fry or vegetable soup.
3. Take advantage of discounts
Stores often have promotional offers, discounts and markdowns on items nearing their expiration dates. These are still perfectly safe to eat and can provide significant savings.
Look out for deals on fresh produce, meat, breads, and other essentials. Don’t be afraid to buy “day-old” bread or vegetables that may not look perfect but are still nutritionally sound.
Tip: Consider buying in bulk when non-perishable items like rice, beans, or canned goods are on sale. These staples have a long shelf life and can be used in various dishes.
4. Embrace alternatives
Some food items, like meat, can be expensive. Thankfully, there are more affordable alternatives that provide similar nutritional benefits. For instance, eggs, beans, peas, tofu, and tempeh are excellent sources of protein that can replace meat in many dishes.
These plant-based proteins are not only budget-friendly but also heart-healthy, as they are lower in saturated fats and contain no cholesterol.
Tip: Instead of fresh milk, consider switching to milk powder, which is often cheaper and has a longer shelf life. Dried herbs can be a cost-effective substitute for fresh herbs, providing the same flavour with less waste.
5. Shop online for savings
Shopping online can be a strategic way to stick to your budget. Many online retailers allow you to compare prices easily and offer exclusive discounts.
By putting items in your virtual shopping cart, you can keep track of your spending and remove items if you go over your spending limit. This method ensures you only buy what you need and stay within your budget.
Tip: Sign up for newsletters from your favourite online grocery stores to get alerts on sales and special discounts.
Read more stories from Indra Balaratnam here.
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.