There are many ways to eat healthy yet cheaply. This is a collection of wisdom gathered through years of experience. The website of www.voedingscentrum.nl contains the latest insights into healthy eating.

Is healthy eating expensive? The myth

You have probably learned at home that you have to pay for quality. That still applies. But the opposite is sometimes true with food: luxurious, expensive things do not always have to contribute to good health. Think of alcohol, lots of meat, chocolate and so on. The trick is to eat cheaply and still stay healthy and fit. When it comes to food, think about less rather than more!

Drinks

Stop drinking soda immediately! Opinions are divided. But soft drinks (and their diet variants) are expensive, and the additives do not make them healthier. If they don’t contain too much sugar, some kind of sweetener has been substituted. Prefer water or (herbal) tea. Also be moderate with coffee and alcohol.

Spring versus tap water

Switch to tap water. The tap water in the Netherlands is of such a quality that you can safely drink it. Bottled water unnecessarily burdens the environment and your wallet. For example, the water is produced in the Ardennes and transported there. The glass, cardboard or plastic bottles also produce a huge waste stream. Always bringyour own water bottle or refillable bottle. Then you never have to buy water again. You will save more than two euros every time.

Protein

Why don’t you eat an egg? Eggs used to be seen in a bad light because of their alleged contribution to cholesterol. Nowadays they are allowed again. Check the nutrition center’s website for the current recommended amounts. When it comes to meat, the following applies again: be moderate. Many eat much more meat than necessary. Also alternate with other sources of proteins. Consider legumes, soy and fish. Be careful not to eat too many types of fish containing mercury. You can find information about this on the internet.

Vegetables

Choose seasonal vegetables as much as possible. Not only are these cheaper, they also contain more nutrients because they haven’t been traveling for as long. You don’t necessarily have to go to the market. Most workers don’t even have the time for this. Nowadays, most supermarkets (even the cheap ones) have a wide range of cheap vegetables. Most of them are from the cold ground in the summer. This means that there is no need to use all kinds of fossil fuels.

Quantity: a weekly plan

Always make a weekly plan. Plan your meals a week in advance. You can buy the basics (pasta, rice, potatoes, etc.) once a month at the cheapest store. For the weekly shopping, choose a store that is nearby and generally the cheapest. Make sure you have eaten well beforehand. Then you are less inclined to succumb to (unconscious) advertising tactics. Going to different stores takes time and fuel. Also choose the house brands. The comparisons of the shopping baskets that are regularly shown in advertisements are not realistic for most. These are all A-brands.

To cook

Invest in learning to cook. Also make a double portion and freeze it. Then you know what you are eating and if you don’t feel like cooking, you don’t go out to eat or get something to take away. This is healthier for you and your wallet. Invest in your children’s future. Give them cooking lessons and teach them about healthy and cheap preparation. Most people enjoy preparing their own meals. This is very educational. This also teaches them a lot about foods, tasty and healthy combinations. At least they will not be dependent on the fast food restaurants in their future place of residence!

Work and snacks

Bring your own lunch to work. If you also regularly indulge in a (sweet) snack, take that into account. Just buy some pre-packaged goodies in the supermarket. A filled cookie on the go costs two euros. One of comparable quality from the supermarket for around thirty cents. Saving means looking ahead (and knowing your weaknesses!). Just calculate what you save per person per year!