Teach my child about 'Budget Healthy Eating'
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Eating Healthily on a Budget Overview

Eating Healthily on a Budget Overview

Most parents or guardians realise that eating healthily really does improve their child's physical and mental development. If you are in any doubt then please read our articles here 'HEALTHY NUTRITION OVERVIEW' or 'HEALTHY RECIPES FOR KIDS'.

Don't be afraid to treat your kids now and then but do not get into the habit of treating them daily with food. If you want to recognise achievements, stickers, praise or taking them out are much better for their waistline than a candy bar.

One potential stumbling block some parents mention about eating healthily is that it is too expensive. This is sometimes true but not always. If money is an issue for your family then you can (and should) research how to eat healthily on a budget. This article will give you a great start and hopefully give you the confidence to realise that there really is no need to give your child junk food on the premise that it is cheaper.

Top Tips for Eating healthily on a Budget

  • Choose supermarkets or shops which have healthy food but are not highly priced. But do not pick places where food is very poor quality.
  • Always go food shopping with a list and stick to it. There is too much temptation to add more if you don't!
  • Buy loose fruit and vegetables as these are normally much cheaper than pre-packaged versions. But always check prices first.
  • Don't assume the big pack works out cheaper than the small pack. Supermarkets often make money out of false assumptions.
  • Check carefully (price compare) at the supermarket by weight to make sure you are buying the most cost effective items.
  • Shop around for fruit and veg and try to buy in season
  • Look at your food waste, try to work out where it is coming from and think about ways to reduce it
  • Use leftovers for stews etc. the following day but follow safe storage practices (see our article on 'FOOD SAFETY'
  • Try to have some frozen vegetables available in case you run out of fresh ones
  • Try and get your child to eat porridge oats for breakfast. Add some fruit and this makes a relatively cheap and healthy start to the day
  • Some countries offer free lunches for children from low income families. We would still advise school lunches over packed lunches, whether you have to pay or not. See our article here on 'SCHOOL MEALS'
  • Pasta & rice are quite cheap and are also extremely healthy, especially if you can go for the wholegrain versions
  • Milk, Eggs, Canned Tuna, Beans and pulses and plain Greek yogurt are quite cheap and provide a cost effective way of providing protein.
  • Mix this up with meat which tends to be slightly more expensive but does provide extra vitamins. See our article here on 'Protein'. For meats, you can buy cheaper cuts and remove fat manually and braise them or marinade them to make them taste better. Also wait for meat sales (e.g. turkey or ham usually after Christmas, Easter or Thanksgiving) , buy a larger amount and freeze. You can buy bulk frozen turkey legs and thighs or chicken breast at some outlets that work out to be quite cost effective too.
  • Fish provides good protein too so frozen fish fillets like cod or tilapia are useful.
Conclusion

A healthy diet is essential for your child's development. If you are on a low income then do not assume you have to feed your child unhealthy food. Yes of course, it takes a little effort to produce cheap healthy food but it's worth it! Without healthy food your child is at an immediate disadvantage so look at our healthy budget friendly recipes and see what you think!

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"Healthy Budget-Friendly recipes" resource

"Healthy Budget-Friendly recipes" resource

A huge list of healthy recipes for under $3 per serving. Includes Healthy Budget-Friendly Vegetarian Recipes, Healthy Budget-Friendly Chicken Recipes & Budget-Friendly Turkey Recipes, Healthy Budget-Friendly Pork Recipes & Budget-Friendly Beef Dinners and Healthy Budget-Friendly Seafood Recipes.

 


"Cheap and Healthy recipes" resource

"Cheap and Healthy recipes" resource

From the British Broadcasting Corporation's Good Food Collection, dozens of cheap but healthy recipes that work out at around 2 (approx. 3USD) per serving. Includes Lemon spaghetti with tuna & broccoli, Full English frittata with smoky beans, Chicken, smoked salmon and avocado sushi, Winter vegetable pie and chicken, edamame and ginger pilaf.

 


"Simply Recipes - Budget" recipes

"Simply Recipes - Budget" recipes

Another large list of fantastic budget friendly recipes including African Chicken Peanut Stew, Baked Cod with Ritz Cracker Topping, Chicken Cacciatore (Hunter Style Chicken), Mom's Ground Turkey and Peppers.

 

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