Nutritionist Sarah Di Lorenzo: Why eating healthy food on a budget isn’t as expensive as you think

Over the years, people have constantly told me that eating healthy is expensive. It’s one of the most persistent nutritional myths out there.

The truth really is quite the opposite — eating healthy can actually be cheaper when you focus on eating in season, cooking at home, eating real foods and looking at options like canned and frozen for convenience.

The thing is, research shows that many households today spend a lot more money on convenience foods such as processed snacks, takeaway meals, soft drinks and junk food than they do on legumes, grains, fruit and vegetables. This is a real shift to what we saw even 50 years ago with shopping trends.

There is also some very interesting research that shows a week’s shopping cost for a family following health guidelines would equate to being 15 per cent cheaper per week than those who purchased more convenience and packaged items.

This pattern is also true not only in Australia but globally as well.

It shows unhealthy meals cost roughly $1.50 more than home-cooked meals, which really highlights convenience over nutrition.

Even though processed diets feel cheaper, the truth is they aren’t. They seem cheaper because they are nutrient-poor and energy-dense, meaning you get more calories but less nutrition and satiety for your money.

Because healthy food is good for us, the belief is that it is more expensive.

Marketing and price promotions also distort people’s perceptions. Supermarkets regularly discount unhealthy packaged foods more aggressively than fresh or whole ingredients.

The end caps of the aisles of the supermarkets and near the registers always have packaged foods.

This makes processed options appear more affordable, though shoppers may unknowingly spend more on items that lack nutritional value.

When it comes to produce, seasonal options are cheaper because they have been locally grown and harvested when ripe with minimal transportation costs.

Some ways to eat healthy and save money are to start cooking at home and preparing meals from scratch — it is surprisingly easy. I remember making my own mustard, hazelnut spread, jam and dressing, and being surprised at how easy it was and is.

Making your own muffins, bread, cakes and healthy biscuits is not only rewarding but tastes better.

Another tip is to buy in bulk and prepare meals that you cook once and can eat twice like recipes that have beans, rice, frozen vegetables and lean meats. I got into the habit of this a long time ago and it minimises waste, too.

Become a seasonal eater with fruit and vegetables.

The best way to know what is in season is what is at the front of the fruit and vegetable section of the supermarket just as you walk in and in bulk. It is not there because the buyer ordered too much from the farmers.

Choosing seasonal eating options is very healthy — it is what our body needs at that time of the year.

You can also consider frozen fruit and vegetables. They are a great way of avoiding waste plus have a very similar nutritional profile as fresh produce.

Consider adding plant proteins to your weekly menu such as lentils, beans and tofu. They are incredibly affordable and make some delicious recipes. These foods are full of fibre and protein.

When it comes to beverages you can flavour water with fresh lemon and lime instead of purchasing sugary soft drinks and juices.

Another very serious consideration is the hidden lifelong costs of unhealthy eating.

Unhealthy diets impose financial strain through healthcare costs and reduced productivity.

Poor diet quality is a major contributing factor to chronic disease conditions such as heart disease, obesity and diabetes, which are costly to manage.

For low-income families adopting an affordable balanced diet not only improves mental and physical health but will help to reduce the family’s medical expenses and reliance on medications.

On a much larger scale, this could save the country billions of dollars in healthcare.

The research is consistent in showing eating healthily is not expensive but rather the opposite. Eating well is not only more sustainable but also much cheaper for families.

With some mindfulness, eating well is one of the most effective ways to support both personal health and household budgets today.