The rising cost of living is hard to ignore, but accredited practising dietitian Kate Save explains how you can maintain your healthy eating habits even if you’re on a budget.

As a dietitian, I’ve noticed that one of the first things my clients sacrifice when money is tight is investment into their health. Whether pausing a gym membership or opting for affordable but unhealthy food options to feed the family, maintaining a healthy lifestyle seemingly falls down the priority list in a bid to remain frugal.

As the cost of living climbs nationally, so too has this trend. In fact, a recent study into what people will ditch as the cost of living soars revealed that almost a quarter of respondents (22 per cent) would forgo meals to save money, 6 per cent said they would cut their gym membership and two per cent said they would cancel their health insurance.

Rest assured, there are ways that you can maintain a healthy diet on a tight budget – you may just need to get creative!

1. Mindful shopping

We’ve heard about mindfulness within the wellness space, but many people aren’t aware of the concept of ‘mindful shopping’. By being a mindful shopper, you are making deliberate choices to purchase products that will improve your life.

For me, this means crafting my weekly meal plans around the freshest ingredients that are on special and guaranteed to make me feel good after I have eaten them, so I reap the benefits of health and saving money. For example, I will always stock up on cauliflower when it’s on special as there are so many meals I can use it for, such as a cauliflower soup or cauliflower mash.

2. Buy more whole foods and make them last

Too often people reach for items like chips and frozen pizzas, thinking they will be an easy meal for the family while short on time and money. However, not only do they have a low nutrient value, but they can also end up being more expensive at the end of the day as you find yourself hungry again a short time after.

Whole foods, such as fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish and eggs, are guaranteed to keep you fuller for longer, contribute to a healthy diet, and are often more affordable than alternatives. What’s even better, many of these items can be repurposed across multiple days to create a variety of delish, healthy dishes for you and the family without compromising nutrients, or your wallet.

3. Open up to the frozen section

The frozen foods section in a grocery store isn’t as scary as it used to be. Gone are the days where the freezers are filled to the brim with unhealthy yet cheap meal options like pizza, chips, and pies. Nowadays, there are many nutrient-rich options available at affordable prices such as snap frozen vegetables, fish, and other proteins.

I make sure my home freezer is filled with a selection of frozen vegetables and health food meals, such as chilli con carne, so that I still have healthy options to choose from if I am in a hurry or there is a price spike in the key food items I had planned for that day (anybody else still recovering from the iceberg lettuce surge from earlier this year?).

4. Don’t skip on your favourite snacks

Being frugal and healthy doesn’t mean you have to miss out on everything you enjoy. I always recommend my clients budget in items that make them happy, such as dark chocolate, protein balls or popcorn. If you suddenly try to cut these items out, you may experience cravings down the road which lead to overconsumption, costing you more at the end of the day.

When it comes to saving money, health should remain a priority as when sacrificed, can lead to bigger (and expensive) problems later in life, such as diabetes and heart disease. By being creative and making thoughtful decisions about the food you buy, you can continue leading a healthy and happy life without breaking the bank.