Food prices will certainly increase further in 2024. Can we eat healthy on a tight budget? Yes, there is a way!
We are all feeling the effects of inflation right now. According to the results of a price monitoring survey in the first week of January 2023, Bank Indonesia observed an increase in food prices of 0.40 percent (Rahayu, 2023). Food commodities that have experienced price increases include rice, chilies, shallots, eggs, and meat (Iman, 2023). Indeed, eating healthy doesn’t have to be expensive. However, if daily food is affected by inflation, food choices that fit the budget may decrease and make household members have to study them more carefully.
In this article, dr. Khaw Hun Wei from Penang Adventist Hospital, Malaysia, provides tips or ways to reduce grocery spending while still serving nutritious food on the table.
Plan Your Meals
Plan your meals for the coming week. Then, make a shopping list of everything you need to prepare the meal. Also, be sure to check your refrigerator and grocery storage cupboards to see what you already have. You may have food hidden in the back of the cupboard that could be used, or you may want to plan your meals around the ingredients on hand before they expire.
Stay On Track With Your Grocery List
Once you’ve planned your meals and made a shopping list, stick to it. Making a shopping list helps you avoid adding to impulse purchases.
Cook at Home
Cooking at home can be cheaper than eating out or ordering food delivery. If you cook at home, you can experiment and try different healthy recipes. By cooking yourself, you also have the benefit of knowing exactly what ingredients are in your food.
Cook a Larger Portion and Pack It for Lunch the Next Day
Cooking food in large quantities can save you time and money. Frequently eating out is very expensive when you add it up in the end. It’s cheaper to pack leftovers from home for lunch the next day than to eat out.
Avoid Buying Processed Foods
French fries, chicken nuggets, crackers, and ready-to-eat frozen meals are expensive, right? Maybe you have been surprised to see the money you spend to buy these types of food. They are also usually high in sodium, trans fat, or added sugar. By skipping processed foods, you can spend more of your budget on higher-quality, nutrient-rich whole foods.
Replace Meat with Other Proteins
Eating less meat may be a good way to save money and improve your health. Many plant proteins, such as beans and tofu, are cheaper than meat. Trying a meatless meal or two can help you save money.
Look for Special Offers
If you have staple foods that you use frequently, you should buy them when they are on sale. Just make sure the food ingredients won’t expire too quickly and can last a long time.
Buy in Bulk
Buying some foods in bulk can save a lot of money. Grains such as brown rice, barley, and wheat are all available in large quantities. This also applies to beans, lentils, and grains. If you store them in an airtight container, they can last a long time. These are all staple foods that are relatively inexpensive and can be used in a variety of nutritious meals.
Buy from Cheaper Online Sellers
Several online sellers offer nutritious foods at much cheaper prices than grocery stores. Some stores focus exclusively on nutritious, unprocessed foods like mixed nuts.
Grow Your Produce
Do this if possible. Plant seeds are very cheap to buy. With a little time and effort, you may be able to grow your herbs, vegetables, and fruit. Having a continuous supply at home helps save money.
Do you have an idea of what to cook, how to shop for groceries, and where to shop? In essence, you don’t need to spend a lot of money to eat delicious and healthy food because there are many ways to eat nutrient-rich foods even on a limited budget. Remember to plan your meals, cook at home, and make smart choices at the grocery store.
dr. Khaw Hun Wei, Penang Adventist Hospital; http://www.pah.com.my/
Referensi:
Iman, I. (2023, January 4). Harga Pangan Naik Awal Tahun 2023, Ini Penyebabnya. Rri.co.id. Retrieved from https://rri.co.id/bisnis/127796/pro3-pedagang-pasar-harga-pangan-alami-kenaikan-di-awal-2023.
Rahayu, I. (2023, January 7). Harga Bahan Pangan Naik, Bi Perkirakan Inflasi Januari 2023 Capai 0,40 Persen. Kompas.com. Retrieved from https://money.kompas.com/read/2023/01/07/130000426/harga-bahan-pangan-naik-bi-perkirakan-inflasi-januari-2023-capai-0-40-persen.
