Easy and budget-friendly ways to ensure a balanced diet

We all know we could probably eat a bit healthier. But then life gets in the way – we’re often too busy, healthy meals on a budget can seem pricey, and cheese is just too tasty to turn down. 

Yet there are easy ways to ensure a balanced diet that won’t break the bank, and that aren’t too time-consuming or difficult to implement into your routines. 

For this, we’ve brought in the big guns. Annalies Grimshaw is the Director and Nutritionist at Key Nutrition. She has shared her tips for simple swaps for a healthy diet in the past, and we found that advice so handy that we picked her brain some more. 

“As we age, our nutritional needs change,” she started.

“Muscle mass decreases (sarcopenia), bone density can decline, and metabolism slows. A diet rich in essential nutrients like protein, calcium, vitamin D, and fibre helps prevent chronic conditions like osteoporosis, heart disease, and type 2 diabetes.” 

With that in mind, here’s how you can eat healthily on a budget, with a smorgasbord of Annalies’ tips thrown in. 

Tips for Kiwis over 50 to eat healthily on a budget

Annalies has five simple tips on how to eat healthy on a tight budget when shopping for nurtitional ingredients and meals. 

1. Plan your meals & shop smart

Start by allocating time to create a weekly meal plan so you know exactly what you’ll eat every day. 

“Planning meals reduces impulse buys and food waste. Include versatile staples like oats, eggs, canned beans, and frozen vegetables,” explains Annalies. 

Next, she suggests sticking to seasonal produce. Not only are they cheaper when they’re abundant, they’re often also fresher.

“Look for local farmers’ markets for affordable options.” 

And don’t forget that generic labels can be just as good when it comes to healthy food. 

“Supermarket-owned brands are often less expensive but just as nutritious as name brands,” says Annalies. 

2. Learn to love freezer-friendly foods

It’s a common misconception that frozen fruit and veg are less nutritious than their fresh counterparts. Not only are they just as nutritious, they’re often cheaper, and they last longer when frozen so there’s less waste. 

Plus, Annalies recommends freezing leftovers in single-portion sizes, so you have “quick, low-costs meals” to enjoy later. 

3. Opt for budget-friendly protein 

Protein is necessary in any diet as it’s essential for repair and maintenance of body tissues. However, some protein sources can be on the pricier end. 

That’s why Annalies suggests trying to include more of the low-cost protein options. She highlights “eggs, canned fish (like tuna or sardines), and dried lentils.”

“Add legumes, such as chickpeas and black beans, to meals for a nutrient boost at a fraction of the cost of meat.”

4. Cook in bulk

“Prepare meals like soups, casseroles, or curries in large quantities and store portions for later.”

Not only does cooking a lot at once reduce energy costs, it also means you don’t have to spend as much time in the kitchen. Though always be cautious of the meal’s expiry date.

5. Reduce your food waste 

Every year, Kiwis throw away over 100,000 tonnes of food. That works out at about $1,510 worth of groceries per household on average. 

By reducing your food waste, you could reduce how much cash you’re essentially throwing out. 

“Repurpose leftovers into new meals, such as turning roast vegetables into a frittata or soup,” says Annalies. 

She also notes that you can extend the shelf life of food by storing it properly. For example, keep your greens in a damp paper towel. 

How to ensure proper nutrition without breaking the bank

When it comes to making sure you’re getting enough of the nutrients you need, Annalies has four fantastic tips. 

1. Focus on nutrient-dense foods 

Not all foods are created equal when it comes to the nutrients they can offer you. 

“Foods like oats, brown rice, potatoes, and frozen vegetables are low-cost staples packed with nutrients,” our nutrition expert suggests. 

She also recommends adding seeds, such as chia or flaxseeds, to meals for extra affordable omega-3s and fibre.

2. Supplement smartly

“If you struggle to get enough nutrients, a basic multivitamin might help,” Annalies says.

Of course, it’s always best to chat to your healthcare provider before making this kind of change. 

3. Stay hydrated 

As Annalies points out, water is often overlooked despite being vital for your overall health. 

She recommends carrying a reusable water bottle with you to avoid spending on sugary beverages when you’re out and about. 

4. Make simple swaps 

Eating well doesn’t have to mean making huge overhauls to your diet and lifestyle. As Annalies reminds us, it can just be simple swaps here and there. 

For example, you can replace pricier cuts of meat with more budget-friendly options such as chicken thighs or mince. 

She also recommends making your own snacks such as popcorn and homemade hummus instead of buying the pre-packaged versions.  

Expert advice: Nutritional tips for budget-conscious seniors

Finally, Annalies shares three tips to keep in mind as general rules of thumb on how to start eating healthy on a budget:

• Eat the rainbow: “Incorporate a variety of colours in your meals for a broad spectrum of nutrients.” 
• Prioritise fibre: “Fibre supports digestion and helps manage blood sugar levels.” 
• Watch portions: “Smaller portions can stretch meals further while still meeting nutritional needs. Pair small amounts of protein with plenty of vegetables to balance meals.”

Overall, Annalies offers enough great advice that it’s clear you don’t need to completely change your lifestyle or take out a mortgage when it comes to healthy eating for seniors.

“Small, consistent steps toward better nutrition can have a lasting impact on your health and quality of life,” she says. 

Food for thought

While you’re making healthy decisions, for extra peace of mind, it could be a good time to investigate your options for Seniors Life Insurance. Get a quote today to learn more.  

All information is general and not intended as a substitute for professional advice. 

1 Feb 2025