The state of pregnancy is crucial in a woman’s life as she is responsible not only for herself but also the well-being of the developing fetus. While ensuring that you get adequate amount of nutrition from the food you opt for, it is also vital for you to see that it does not burn a hole in your pocket! In this article, we will help you find out foods that are healthy and budget-friendly too. Read ahead to gain insight, especially if you are an urban, working-class woman who does not wish to overspend even during pregnancy.
Pregnancy foods that are budget-friendly
- Broccoli: Dark-green vegetables are considered to be one of the healthiest foods during pregnancy that is budget-friendly too! Loaded with proteins, fiber, vitamins A and C, folate, and potassium, broccoli is low in carbohydrates. Chop a few pieces of broccoli and prepare a salad with tomatoes, avocado, and spinach.
- Eggs: Eggs are healthy and inexpensive sources of protein, which gives healthier bones and muscles. Apart from proteins, eggs also contain vitamin A, vitamin E, and vitamin B12. You can choose to fry, poach, scramble, or simply boil eggs for any meal of the day.
- Oatmeal: This is an inexpensive way of adding fiber in your diet. The fiber contained in oatmeal helps you fight off cardiovascular disease and diabetes. Instead of adding white sugar to your oatmeal, opt for honey and fresh fruits.
- Legumes: Legumes have amazing health benefits and are easily available at most supermarkets. Green peas, for example, are a type of legume that are rich in fiber, protein, vitamin K, and folate. Green peas can be easily included in your daily diet. Another important legume is kidney beans which also helps in reducing blood sugar levels.
- Bananas: Loaded with adequate fiber, this cheap and easily available fruit, regulates your bowel movements. The starch contained in bananas is also beneficial for the growth of gut-friendly bacteria. Also, bananas are rich in potassium and good for long-term heart health.
- Yoghurt: This dairy product is an excellent source of vitamin B and amino acids. It provides strength to the unborn baby’s nervous system and bones. It also helps you remain hydrated throughout your pregnancy as it contains plenty of water. Since it is a milk product, it is high in calcium that is beneficial for you and your baby.
- Orange: This fruit is loaded with vitamin C and boosts your immune system throughout pregnancy. These are generally affordable and you can eat slices of it in salad or prepare fresh orange juice.
- Cabbage: This vegetable is relatively inexpensive. Instead of boiled cabbage, you can use shredded cabbage in stir-fried recipes or you can make a tangy coleslaw to accompany barbequed meats and grilled fish dishes.
Tips to eat healthy within your budget
Eating healthy during pregnancy need not be an expensive affair. With careful planning and thought, you can come up with a diet plan that goes easy on your budget. Here are some ways that can help you achieve a budget-friendly diet during pregnancy.
- Save money on breakfast: Opt for oats. Oats provides a cheap and healthy option for you to kickstart your day. Not only is it easy on your pocket, but it also keeps you feeling fuller for a larger part of the morning. Thus, you can skip your mid-day snacking too! For added flavor, you can add cinnamon or some dried fruits to your bowl of oats.
- Buy in bulk: While going for grocery shopping, ensure that you buy long-lasting food items such as pasta and rice in bulk. Also, when buying nuts, seeds, and dried fruits, buy larger bags as they are less expensive compared to their individual portions by weight.
- Avoid pre-prepared vegetables and fruits: Fruits like pineapple, guava, etc. and vegetables such as carrots, broccoli, and cauliflower which are sold in a pre-cut state is expensive. For the same weight, they can cost more than double the amount of money!
- Say NO to ready-made foods: Freshly prepared home cooked food is less expensive and healthier than ready-to-cook meals.
- Cut down on wastage: Instead of throwing away leftover meat and vegetables, incorporate them into the next meal’s soup. Leftover tomatoes and carrots can be transformed into a healthy juice in a blender. If you have fresh fruits and diet yoghurt or milk, you can blend them into a delicious fresh fruit smoothie.
In a nutshell, during pregnancy, it is important to follow a healthy eating pattern. Eating healthy does not necessarily mean going out of your budget. Before you venture out for grocery shopping, make a list of all that you need to buy. This helps cut down on unnecessary spends which people are accustomed to do once inside a supermarket. Preparing meals at home can be cumbersome at times but it is way healthier than eating outside food during pregnancy. By following the above tips and incorporating budget-friendly foods listed in this article, you can remain healthy while going easy on your budget.
References:
1. Bump on a Budget: A guide to eating healthily without breaking the bank. Diet in pregnancy. https://dietinpregnancy.co.uk/pregnancy/eating-on-a-budget-in-pregnancy/.
2. Eating well on a budget in pregnancy. Tommy’s Pregnancy Hub. https://www.tommys.org/pregnancy-information/being-pregnant/nutrition-pregnancy/eating-well-budget-pregnancy#:~:text=Bulk%20up%20your%20meal%20with%20vegetables%20and%20pulses&text=You%20don’t%20have%20to,of%20nutrients%20and%20very%20cheap.
3. Top 14 budget-friendly foods for pregnancy. Kodak Cares. https://www.kodakcares.org/post/top-14-budget-friendly-foods-pregnancy.
