It’s a common misconception that eating healthy is expensive. Many people believe that a nutritious diet is out of reach for the average person, but this couldn’t be further from the truth. The reality is, the most affordable and nutrient-dense foods are often budget-friendly, and by making small adjustments like meal prepping at home, you can drastically reduce your food expenses while improving your health.
The Cost of Convenience
In recent years, Malta, like many other countries, has fallen into the trap of convenience. Takeouts and pre-packaged meals have become staples for many households. While convenient, they come at a significant cost; not just financially, but nutritionally as well.
- According to a global survey, the average cost of a single takeout meal is around €10-€15, depending on the type of food. Compare that to cooking a meal at home, where the average cost per serving can be as low as €2-€4 when using affordable wholefoods.
- Ordering takeout just five times a week can add up to €200-€300 monthly, whereas preparing meals at home for a similar duration might cost €50-€80. Over a year, this difference could amount to over €2,500 in savings!
Nature’s Best Bargains
The healthiest foods don’t come in flashy packaging; they come from nature. Many affordable wholefoods are not only rich in nutrients but also versatile and easy to cook. Here’s a list of staples to consider:
- Lentils, chickpeas, and beans are protein-packed, high in fiber, and incredibly budget-friendly. A kilogram of dried lentils costs as little as €2 and can yield multiple meals.
- Brown rice, quinoa, and oats are nutritious carbohydrates that can be used in a variety of dishes. A 1kg bag of rice costs about €1.50, making it an affordable staple.
- Buying vegetables in season is a great way to save money. Carrots, potatoes, spinach, and broccoli are often cheaper than imported or off-season produce.
- Frozen fruits and vegetables retain their nutrients and are often cheaper than their fresh counterparts. They’re also convenient for meal prepping.
How to Make These Foods a Staple
- Dedicate a few hours each week to cooking in bulk. Prepare dishes like soups, stews, and casseroles using affordable ingredients and store them in portions. This not only saves time but also reduces the temptation to order takeout.
- Look for discounts on staples, buy in bulk, and shop at local markets for fresh produce.
- Create a weekly meal plan and stick to it. This minimizes food waste and ensures you’re using what you have.
- Get creative with the ingredients you have. A bag of lentils can be transformed into a hearty soup, a curry, or even burgers!
The Hidden Cost of Unhealthy Eating
While takeout and convenience meals might seem cheaper in the short term, they often come with hidden health costs. These meals are typically high in salt, sugar, and unhealthy fats, which can lead to long-term health issues like obesity, diabetes, and heart disease. The money saved by eating unhealthy today could result in higher healthcare expenses in the future.
A Healthier, Affordable Malta
By choosing affordable wholefoods and committing to meal prepping, we can combat the misconception that healthy eating is expensive. Let’s shift the narrative and show that with a little planning, anyone can eat well without overspending.
So, next time you’re tempted to order takeout, think about the savings; both financial and nutritional, that come from preparing a home-cooked meal. Your wallet and your health will thank you!
