By Dietitians of Barbados
Many people may tell you that the high cost of “healthy” foods is a barrier to improving their diet and, ultimately, their health. But is this truly the case? What drives your food choices? Is it taste, preference, time, convenience, culture, family traditions, beliefs, advertising, availability, health concerns, or price…? The decisions we make each day on what to eat are complex and are driven by much more than food prices.
Think about your food budget. How much of it do you set aside for healthy foods? Some research shows that you can make more healthful food choices and improve the quality of your diet without spending more. One way to do this is by preparing more of your meals. A home-cooked meal is much cheaper than takeout or eating out. This means you need to shop with a plan. Why not write a grocery list, keeping in mind what you already have at home and what you plan to cook? Buy only as many perishable items as you need to avoid unnecessary spoilage. Compare prices and read the nutrition facts labels to help you make affordable yet healthful choices.
Another way to make healthful choices on a budget is to use cheaper alternatives for protein. Keep an open mind. Learn about and try new recipes. For example, using peas, beans, and lentils a few days each week instead of meat is not only cost-effective but also improves your diet. By choosing these foods, you increase your fiber intake and lower your fat intake. Try them in a variety of dishes, such as soups, salads, stir-fries, or dips.
Even though the rising cost of living in Barbados is undeniable, these strategies can help improve your diet quality while controlling costs. A key goal is to aim for a balanced diet – that is one that provides us with enough, but not too much, of all the nutrients we need. Foods that provide the nutrients that we need are called nutrient-dense foods. They provide some energy or calories and are good sources of vitamins and minerals, which will do our body good. Examples are fruits, vegetables, legumes, and ground provisions.
On the other hand, there are some foods called energy-dense foods. These contain a lot of energy but little to no vitamins and minerals. Even if they appear cheaper, eating mostly energy-dense foods does not provide your body with the nutrients needed to maintain your health. They can increase your risk of non-communicable chronic diseases (NCDs) like obesity, diabetes, and hypertension. NCDs are costly to treat and manage and can place physical, psychological, and financial burdens on you and your family. Following a healthful diet can lower your risk of developing NCDs.
Whether you decide to eat cheaper varieties of healthy foods such as legumes and ground provisions or opt to buy more healthy types of packaged foods, consuming more healthy foods may be perceived as expensive now, but think of this as an investment in your health today, which can lead to savings in the long term.