How to eat well and save money: the healthiest and cheapest foods on the market!

 How to eat well and save money: the healthiest and cheapest foods on the market!

1. Whole grain legumes and starches: essential allies

Dried vegetables: the essential vegetable protein

Dried vegetables (lentils, chickpeas, beans, etc.) are the perfect allies for a balanced and economical diet. In addition to being rich in vegetable protein and fiber, they have the advantage of being cheap. They can easily replace meat in your dishes, while still providing essential nutrients. Choose them two or three times a week to have a varied and healthy diet.

Tip: lentils and split peas do not need to be soaked beforehand, which saves time in the kitchen.

Whole grain flour: an economical and nutritious option

Brown rice, whole grain pasta and semolina are not only cheap, but also highly nutritious. These starchy foods are richer in fiber than their refined versions and provide greater satiety. Eat them at least once a day to maintain a balanced intake of complex carbohydrates.

2. Seasonal fruits and vegetables: cheaper and better for the planet

The importance of eating in season

Fruits and vegetables that are in season are generally cheaper and of better quality. Take advantage of fresh, locally grown produce as it uses less energy to produce and transport, which is also good for the planet.

Examples of seasonal fruits and vegetables:

- Spring (March to May): Strawberries, rhubarb, kiwi, apples (late season), citrus fruits (late season), asparagus, artichokes, baby carrots, spinach, radishes, spring onions, peas.

- Summer (June to August): Cherries, raspberries, apricots, peaches, melons, watermelons, plums, tomatoes, zucchini, eggplant, cucumbers, peppers, green beans, corn.

- Autumn (September to November): Apples, pears, grapes, quince, figs, persimmons, chestnuts, pumpkin, squash, cabbage, carrots, celery, turnips, beetroot, leeks.

- Winter (December to February): Citrus fruits, kiwis, apples (winter), pears (winter), pomegranates, chestnuts, cabbage, leeks, endives, carrots, potatoes, turnips, celery.

Tip: Buying "ugly" vegetables (less highly rated but just as good) saves money and reduces food waste.

3. Dairy products: budget-friendly classics

Milk, cottage cheese and natural yogurt are affordable and nutritious dairy products. They provide calcium and protein at an affordable price. To avoid excess sugar, opt for plain versions and add fresh fruit or jam for a naturally sweet taste.

Tip: Vary your dairy products to avoid getting bored and benefit from different sources of nutrients.

4. Canned eggs and fish: an economical source of protein

Eggs: protein at a low price

Eggs are an excellent source of protein and essential amino acids. Inexpensive and very versatile, they can be cooked in a thousand ways: scrambled eggs, omelettes, poached eggs, etc.

Canned fish: practical and economical

Canned fish, such as tuna, sardines or mackerel, are an ideal way to add essential fatty acids and protein to your diet, without breaking the bank.

5. Rapeseed oil: good value for money

Rich in omega-3 and vitamin E, rapeseed oil is a healthy and economical fat. Used in small quantities, it is perfect for seasoning your dishes or cooking vegetables and pasta. It is one of the most economical oils available, while still being good for your health.

Some tips for saving money by eating healthily

Buy in bulk: Certain products, such as vegetables, rice or pasta, keep well, so buying in bulk can save you money in the long run.

Cook at home: Preparing your own meals is always cheaper than buying ready-made meals, which are often expensive and less healthy.

Keep an eye out for promotions: Take advantage of discounts on fresh produce at the end of the market or supermarket sales to save money on your shopping.

In a nutshell

By combining budget-friendly foods, simple cooking tips and good planning, it is perfectly possible to eat healthily without spending a lot. So grab your pans and your shopping lists - balance is within your reach! :)