When motivating people to consume a more nutritious diet, I often hear, “but healthy eating is so expensive.”

I believe this to be untrue, let me share some food for thought 🙂

There are so many ways to get healthier, while actually saving money and reducing food waste – the latter is shameful considering over 800 million people on our planet are suffering from malnutrition due to a shortage of food.  There is also the huge negative impact of food-related production and waste on our environment.

Here are some tips to help you be healthy on a budget while reducing global food waste;

1. Cook up a storm

It’s as easy to boil six eggs as it is to boil one or to roast four salmon fillets as it is one. Refrigerate the extras to throw into a sandwich, wrap, salad, stir-fry, soup, or curry during the week. This saves splurging out daily on lunches and dinners.

2. Make/Bake by the dozens

Batch-freeze muffins, granola bars, cookies, healthy cakes, and bread to ‘grab and go’ as healthy snacks. Slice cakes and bread loaves prior to freezing so you don’t need to thaw the whole item.

This may require investing in a small freezer, but considering the cost of buying these items every single day, it’s a worthwhile expenditure, along with the investment in your better health.

3. Go meatless beyond Mondays

Quality meats, poultry and fish are expensive, and we often don’t know how these sources have been treated, or the environment in which they were raised. Legumes (beans and lentils) are cheap, easy to cook, versatile, and a great source of nutrients. They contain protein, fibre (which is lacking in animal sources) vitamins B, iron, and other vitamins and minerals.

4. Make your own

Popcorn (read ‘Creative Ways to Enjoy your Popcorn!‘), smoothies, coffee, granola bars, and more ambitiously — bread, nut butter, nut milk. It sounds like hard work but once you’ve tried it, you’ll appreciate how easy it is. A bigger plus — you control the amount of sugar, salt and flavours you add to this food, and your efforts will be additive free!

5. Enjoy a ‘romantic night in’

Or a pot-luck night at home with friends, rather than routinely hitting another mediocre expensive restaurant. If you’re missing the ‘buzz’ of a social gathering, watch a comedy, play a fun board game, or just hit the bedroom a little earlier 😉

Tackle 1 or 2 tips before moving on to the next. Rome wasn’t built in a day, and every step you is progress towards your long-term health.

I assure you, getting healthy does not need to be expensive and cumbersome, as you will learn with a few small changes to your daily routine. I look forward to seeing you in Part II.

To our health!

Liza Rowan

Holistic Nutritionist

When not not busy in my favourite role as mother to my two boys,  I dedicate my time to educate, motivate and inspire us all to lead healthier, happier lives. This involves hosting Nutrition courses (in-class and online), corporate wellness talks, workshops and when I have time, private consultations.

 You can follow me on one or more of the following channels:

Sign up to get your FREE Healthy Snacking Guide!

Here to help you snack healthier is Liza’s Healthy Snacking Guide! You might have one or two snacks a day so with the 50+ healthy snack ideas in this guide, it’s like you’re set for the whole month!


In this free guide, you will:

– understand what triggers mindless eating

– have positive, realistic action you can take right away

– have useful, practical nutrition tips

– have 50+ delicious healthy snack ideas

Your Healthy Snacking Guide will be sent to your inbox shortly. Thanks!

Pin It on Pinterest