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We know we’re not alone in feeling the massive squeeze at the moment – prices seem to be rocketing on all fronts and a trip to the grocery store has our bank accounts crying for a break. It’s all well and good to hear that the road to health is paved in almond flour and vegan cheese, but it’s another thing to be able to be this kind of healthy on a budget.

Of course, being healthy involves more than simply eating clean, but this is certainly one of the most expensive aspects of it.

Eating Healthy on a Budget

Here are some of our top tips to stretching your wallet without compromising on healthy food:

  1. Opt for fresh fruit and vegetables that are in season and locally available. These are usually cheaper than exotic ones that need to be prepared, packed and imported.
  2. Plan your meals and snacks in advance to avoid splurging on treats when you’re caught hungry and off guard.
  3. Eggs are a really affordable form of protein and are nutritious. Contrary to the ideas of yesteryear, they aren’t harmful for those with cholesterol either. Rather, these ones should avoid sugar at all costs, as the oxidisation of sugar cause plaque build-up in major blood vessels. 
  4. Do your research and compare prices at the various shops and markets in your area. It might be worth spending an extra R10 in petrol to save R100 in groceries at a shop a little further away.
  5. Grow some of your own vegetables and herbs. Spinach, tomatoes, kale and green beans are all relatively easy to grow, even in little pots and troughs around your home. Interestingly, a vegetable garden the size of a standard door can produce enough food to feed a family of four people.
  6. Opt for cheaper fruits and vegetables that are easily available; like apples, cabbages, pumpkin and beans.
  7. Replace expensive grains like quinoa with more affordable brown rice or even oats.
  8. Tinned sardines are inexpensive and packed with healthy oils.
  9. Make your own hummus, salad dressings, sauces, stocks, and nut butters to save money and ensure that you’re only getting the best ingredients.
  10. Drink water, not sodas or fruit juices that are packed with sugar. Add some fresh lemon, cucumber or apple slices for a fantastic flavour. If you have to go out for a meal, order water too.
  11. Don’t go out for coffee. Make and enjoy your own.
  12. Consider shopping in bulk if it means getting a discount, and remember that the no-name brands are often cheaper.
  13. Organic vegetables can be really costly. If your budget needs a break, buy vegetables and fruit that aren’t labelled ‘organic’ and leave them in some tepid water with a little vinegar to clean them thoroughly.
  14. Take stock of the food you already have so you don’t unnecessarily buy extras of things you already have.
  15. Juice and freeze fruit and veggies that are about to go off so that you can have healthy boosters that just need to be defrosted (or enjoy them as ice lollies).
  16. Buy frozen vegetables if the prices of fresh ones are hindering you from being healthy on a budget. They are still healthy and nutritious.
  17. Make big batches of vegetable soup or stew and freeze these for wholesome lunches and dinners throughout the year.

Exercise to Stay Healthy on a Budget

Gym memberships can be great incentives to work out, but can really take their toll on our bank accounts. Rather, try these budget-friendly ways to keep fit:

  1. Download a free fitness app that keeps you motivated and accountable.
  2. YouTube has plenty of free workout videos available, which make it feel like you’re part of a gym class in the comfort of your own home. What’s more, these videos are varied to accommodate just about every fitness level. There are low-impact options, high-intensity classes, Pilates, stretching, and even dance classes available to get your heart pumping.
  3. Take every opportunity to be active. If you just need a few things from a nearby shop, consider walking there. If your friend wants to meet to catch up, suggest a walk (which is safer during the pandemic than meeting indoors too). Take the stairs rather than the lift. By making small, conscious changes like these, you can make a really significant step towards being healthy on a budget.


  • In a perfect world, staying healthy wouldn’t require supplements – we’d get all the nutrients we need from the fruit and veg that we grow in our pristine soil at home. But, we’re surrounded by chemicals, pollution and toxins; and our food has been stripped of much of the goodness that it once had. Being healthy on a budget means minimising the number of supplements necessary, which is why Organamin is such a good option. It has 74 minerals and trace elements in bio-available forms to allow your body to absorb as much as possible without discarding it as waste. It is available as 60-, 120- and 180-capsule options to work with just about any budget. Browse our online store or email us to order or for more information.