Consuming healthy foods is not about purchasing expensive superfoods, foreign ingredients, or health foods that come at an additional cost. Actually, there are quite a number of nutritious foods that form part of an Indian kitchen that can be utilised to prepare nutritious and delicious meals. These include dal, rice, roti, seasonal vegetables, sprouts, curd, eggs, millets, peanuts, and fruits, which can provide various nutrients in your everyday meals.
Healthy eating should not be associated with purchasing cheaper foods. Instead, it is more about purchasing wisely and making the most out of the foods. Through proper planning, one can afford foods that contain protein, fiber, vitamins, minerals, healthy fats, and energy, among other nutrients.
It is generally assumed that healthy foods are more costly compared to regular foods. This misconception usually arises because healthy foods often include expensive packaged products, speciality grains, protein powder, exotic fruits, or prepared foods. However, one can construct an economical healthy diet from local produce.
According to the ICMR-National Institute of Nutrition, a variety of foods should be included in a diet that combines cereals, pulses, and millets as well as fresh vegetables that are available locally. Such products will be the basis for nutritious but inexpensive Indian food.
Rather than considering the price of particular food items, one should keep in mind the composition of his/her diet. One can get a balanced amount of carbohydrates, proteins, fiber, and other nutrients with such a simple combination as dal, rice, sabzi, and curd.
One of the simplest methods to have good food without much money is by making basic ingredients a part of your meals. You can buy various amounts of ingredients like rice, wheat, oats, millets, dal, chickpeas, rajma, and other pulses according to the size of your family and use them in many meals.
Ingredients like pulses are particularly helpful since they can be combined in dal, khichdi, sprouts, chilla, usal, and many other preparations of India. Likewise, grains like rice, wheat, and millets can be combined with vegetables and proteins to have full meals.
In place of choosing multiple high-cost ingredients of high cost for one meal, select some basic ingredients.
The prices of vegetables can rise if you purchase vegetables that do not belong to the season or are not easily available in your vicinity. Selecting seasonal vegetables can make your grocery bill cheaper and also add variety to your diet.
As for instance, some vegetables such as bottle gourd, pumpkin, cabbage, carrots, spinach, okra, and many others that are available locally can be utilised in sabzis, dals, soups and mixed dishes. Seasonal vegetables can also enhance your meals by providing new flavours and nutrition.
Meal Maharaj is aware of the significance of seasonal vegetables because these vegetables can be a nutritious as well as affordable choice for daily consumption.
Fruits form an essential component of a diverse diet, but you certainly don’t have to go for the most costly fruits. Go for fruits that are fresh, available locally, and cost-effective.
Examples of seasonal fruits like bananas, guava, papaya, orange, apple, etc. can form an integral part of snacks and breakfasts. Purchasing fruits based on the seasons will ensure diversity in your meals without burdening yourself with hefty bills.
Instead of replacing all your snacks with packaged biscuits, chips, or candies, having one fruit at your place will ensure that you get more nutritious food.
Breakfast need not be elaborate. A simple breakfast in Indian style can suffice for a good beginning to the day without the need for pricey items.
For instance, poha with vegetables, veggie upma, idli with sambar, moong dal chilla, veggie paratha with curd, oats with fruits, or eggs with roti may be considered some practical breakfast options.
In addition, you may also consider leftover vegetables that can go into a paratha or even with poha, or any prepared dal which can be included in your meals throughout the day. The aim should be to make your breakfast both fulfilling and balanced rather than depending on breakfast foods.
Healthy dieting within budget constraints is possible through the selection of plain foods, proper planning, and balanced diets, rather than pricey dietary products. Budget-friendly items like pulses, cereals, fresh vegetables, fresh fruits, curd, eggs, nuts and seeds are capable of providing a good number of nutrients when planned well.
The purpose is not to design the ideal meal every time. It is to improve the nutrition content of daily diets without straining your budget. The key to achieving that lies in the selection of fresh fruits and vegetables, meal planning, minimal wastage of food, and the preparation of simple recipes at home.
For further reading on this topic, check out other relevant guides on The Power of Simple Indian Meals in Everyday Life by Meal Maharaj.
