How to eat well on a limited budget

Let's start with the basics.
Eating well can mean a lot of different things. You may very well not have the same idea of "eating well" as someone else does.
For you, it might mean eating nutritious foods, or tasty foods, or even foods that correspond with your emotional or social needs. According to Nicole Darmon, eating well means "covering your nutritional needs, without eating more or less than you need, having a varied diet with a good balance of animal and vegetable products, and lastly, limiting consumption of products that are high in fats, sugars or salt."

You have most likely heard the recommendations of eating "five fruits and vegetables per day" and "avoiding foods that are high in fats, sugar and salt" (that Nicole just mentioned). But, according to Nicole, you don't have to follow these recommendations to the letter, but rather consider them as directives: "The most important thing is to take a step in the right direction."
Nicole also explains that these recommendations have evolved over time. Diet and nutrition professionals have noticed that there are different ways to maintain a healthy and balanced diet. Today, it's about "eating more fruits and vegetables" and "reducing consumption of meat" and "eating more fish," etc. 

Nicole explains that, if you have a limited budget, you can buy foods that cost less like non-premium products and store brand items. That's a great idea! She notes that there is absolutely "no risk to your health when consuming base ingredients or foods that contain few ingredients" like pasta or rice.

It is more important to have a balanced diet than it is to choose a certain product base on its brand: "Whether you buy a store brand cookie, or a brand-name cookie, it doesn't change much. What counts, is that you shouldn't be eating too many cookies." 

Choosing raw foods and/or non-processed foods is a healthy and economic habit to get into, even if it may sometimes seem counterintuitive. It is true that "on a tight budget, we will instinctively choose foods that are high in calories but cost less: think pasta, chips and cookies", explains Nicole. If this sounds like you, don't worry! It's a very natural reflex since it can often be "difficult to buy more foods that are costly but have fewer calories, like fruits, vegetables or fish." Consequently, we have a tendency to "reduce our consumption of fruits and vegetables and eat more sweet and starchy foods." It's not ideal, but it's not too bad. There are "a few strategies to implement, because eating well on a budget is difficult," says Nicole, "but not impossible."

Start by buying the same type of products from a less expensive brand. Nicole gives the example of pasta and rice. 

Another thing you can do is eat less meat. Nicole recommends reducing your consumption of meat and eating more fruits and vegetables. Nicole confirms that it is possible to eat a balanced diet without eating meat: "There is no risk, and many benefits for your wallet, your health and the environment."

The Public Health Agency of France recommends choosing poultry more often and limiting the consumption of other meats (pork, beef, veal, sheep, lamb and offal) to 500 g per week (which is equal to approximately three to four steaks) and limiting the consumption of charcuterie to 150 g per week (approximately three slices of cooked ham)." Finally, in the interests of diversifying food choices, it is preferable to "alternate meat, poultry, fish, egg and legumes during the course of the week."

Once you have cut down your "meat" budget, you can spend what you have saved on fruits and vegetables. Even though we know the importance of these foods, we don't eat enough of them, in all socio-economic sectors, and we generally eat "too much" meat. 

When it comes to vegetables, you can save money by buying local vegetables that are in season. It's a healthier choice! To know what is available in your region, consult a seasonal fruit and vegetable calendar. For more variety, you can also consume vegetable proteins: legumes, tofu, seitan, etc. 

This is the secret to avoiding food waste. It will also save you from having to go to the grocery store every couple of days because you have forgotten something or just need to pick something up. 
If you have time, you can make a list of meals and a list of grocery items you will need, then do your best to stick to the list! 

You can also plan to cook in batches. You haven't heard of that? It's a very organized approach to cooking. You plan your meals for the week (or for a few days at a time) and then spend time cooking them all at once, for example during a few hours on a Sunday afternoon. You can bring together all the elements you will need for your meals during the week. For example, you can cook pasta or rice and vegetables, you can peel carrots, prepare your sauces, etc. This way, you just have to put your meals together when you're ready to eat. You will avoid wasting food and you'll also save a lot of time! 

To avoid getting bored, you can cook in all kinds of different ways!
On the menu? Eggs (hard boiled, scrambled, etc.), legumes (hummus, veggie chili, soup, etc.), canned fish, milk, yogurt, and farmer's cheese (in sauces, cakes, etc.). These are just a few examples. 

And don't waste your food! You can use the skins of vegetables to make chips, or the liquid from canned chick pease to make meringue - it actually works, promise! 

Be aware of the "best if used by" dates. You can also freeze foods to save them longer.

Prevention is always the best remedy: "eat a balanced diet with varied foods of different colours," says Nicole. To eat the best way possible on a budget, you can keep these tips in mind and adapt your eating habits accordingly.