Forgot your password?

Back to login

Eat well at low cost
September 1, 2018, 2:46 pm

With the rise in living costs and food prices, shoppers are looking for ways to save money on food without sacrificing nutrition.

It is not always the case that expensive food is healthy and provides our body with all the essential nutrients.  Sometimes even expensive food is unsuitable for our body as it is rich in fat, nitrates and can adversely affect our health.  Many people, unfortunately, spend a lot of money on those ‘extra’ food items that add calories, but contain little nutritional value such as soda, bakery items and chips.

This article will help you save money while getting the best and most nutritious food while shopping.

First, when you are going shopping in any coop or supermarket, plan ahead and decide on what you want to buy. Don’t ever go when you are hungry. After a light snack, you can create a grocery list to help avoid useless purchases or costly mistakes that could happen with unsatisfied food cravings.

On the topic of healthy food, the ideal food is nutrient-dense, not calorie-dense. The best options are:

Grains like lentils, beans and peas: These are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain soluble and insoluble fiber.Because they are a great source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol, and surely more expensive.

Fresh seasonal fruits: Save money by passing on calorie-dense cakes and cookies, and instead opt for seasonal fruit. They are rich in fiber, high in nutrients, sodium- free and fat-free.

Tuna: Tuna is safe, low in mercury and super cheap. Moreover, it is rich in omega-3 fatty acids, which decreases triglyceride levels. Canned tuna is a great addition to your diet for it is a good source of proteins and fats without a lot of calories.

Brown rice and multi-cereal bread: Compared to the other food, brown rice and multi-cereal bread are a smart and cheap food options to choose. They are rich in fiber, can be eaten by diabetic people, as they are slowly absorbed in the bloodstream. And it is well-known that fiber is very important for digestive health, as well as maintaining a healthy weight.

Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol levels.

Frozen food: They may be less expensive than fresh food, yet are equally nutritious. Fish and poultry are often frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need and return the rest to the freezer. If it’s properly stored, there is no waste.

So now you can cut food costs by choosing the healthiest foods from your supermarket, which also means you can avoid unhealthy food and control your diet.

Hello, I appreciate your advice, what is your take on the ability of coconut oil to help boost metabolism and fight diseases?

Dear, Coconut oil has some very impressive health benefits. True it increases metabolism, reduces hunger and boosts HDL (the ‘good’) cholesterol.

Studies have found that 2 tablespoons seems to be an effective dose to reduce belly fat and improve health conditions. An intake of two tablespoons per day is a reasonable amount that leaves room for other healthy fats in your diet, such as nuts, extra virgin olive oil and avocados.

Mira is a go-to source for nutrition and wellness and has joined The Times Kuwait team in a new weekly column discussing nutrition and answering queries. You can send in your questions to subscribe to my diet programs, don’t forget to log in to:


Share your views

"It is hard to fail, but it is worse never to have tried to succeed."

"Envy comes from wanting something that isn't yours. But grief comes from losing something you've already had."

Photo Gallery