How to Eat Well on a Budget: A Kenyan Nutritionist Shares Her Secrets

 How to Eat Well on a Budget: A Kenyan Nutritionist Shares Her Secrets

Eating well does not have to be expensive or complicated. You can enjoy a healthy and balanced diet without breaking the bank or spending hours in the kitchen. In this blog post, I will share with you some of the secrets that I have learned as a nutritionist and a Kenyan. These secrets will help you save money, time, and energy while nourishing your body and mind.

Here are some of the secrets:

• Plan your meals ahead. Planning your meals ahead can help you avoid impulse buying, food waste, and unhealthy choices. You can use a weekly or monthly menu planner to decide what you want to eat for breakfast, lunch, dinner, and snacks. You can also use online tools such as Mealime or Eat This Much to generate meal plans based on your preferences, budget, and nutritional needs.
• Shop smart. Shopping smart can help you get the best value for your money and avoid unnecessary expenses. You can use these tips to shop smart:
  • Make a shopping list and stick to it. A shopping list can help you remember what you need and avoid buying things that you don’t need or already have.
  • Compare prices and quality. You can use online tools such as PriceCheck or MyDuka to compare prices and quality of different products and stores. You can also use coupons, discounts, and loyalty programs to save money.
  • Buy in bulk and season. Buying in bulk can help you save money and time by reducing packaging and transportation costs. Buying in season can help you save money and enjoy fresher and tastier produce. You can also buy frozen, canned, or dried foods that have a longer shelf life and are cheaper than fresh ones.
  • Cook at home. Cooking at home can help you save money and control what you eat. You can use simple and affordable ingredients to make delicious and nutritious meals. You can also use online tools such as Allrecipes or Tuko to find recipes that suit your taste, budget, and skill level.
• Eat a variety of foods. Eating a variety of foods can help you get all the nutrients you need and prevent boredom and cravings. You can use these tips to eat a variety of foods:
  • Eat the rainbow. Eating the rainbow means eating fruits and vegetables of different colors and types. Each color represents different phytochemicals, antioxidants, vitamins, minerals, and fiber that can benefit your health. Aim for at least five servings of fruits and vegetables per day, preferably of different colors and types.
  • Choose whole grains over refined grains. Whole grains such as brown rice, oats, millet, sorghum, and quinoa contain more fiber, protein, and nutrients than refined grains such as white rice, white bread, and pasta. They can also help lower your blood sugar and cholesterol levels, as well as keep you feeling full for longer.
  • Include lean protein sources in your diet. Protein is essential for building and repairing your muscles, bones, skin, hair, and nails. It can also help you feel satisfied and reduce your appetite. Some of the best sources of protein are lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, seeds, and soy products.
  • Limit your intake of saturated fats, trans fats, salt, and sugar. These can increase your risk of developing chronic diseases such as heart disease, diabetes, high blood pressure, and obesity. They can also affect your mood and energy levels negatively. Instead of using butter, margarine, or lard for cooking or spreading, opt for healthier oils such as olive oil, canola oil, or sunflower oil. Instead of adding salt or sugar to your food or drinks, use herbs, spices, lemon juice, honey, or natural sweeteners such as stevia or xylitol.

These are some of the secrets that I have learned as a nutritionist and a Kenyan. I hope they will help you eat well on a budget and enjoy a healthy and balanced diet. If you have any questions or feedback, please let me know. I’m always here to help you. 😊