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00:16As the food prices continue to climb, people are looking for ways to stretch their dollar without sacrificing nutrition.
00:23Many believe eating healthy on a budget can be challenging,
00:26but registered dietitian Mewea Elias says with the right approach, it's possible to make smart and affordable choices.
00:33She says much of it depends on where you shop.
00:36Swapping grocery stores for local markets or fish vendors can help families save money.
00:41So going again to the fish market directly to a fish vendor, you'll get a better price than trying to
00:47buy the frozen one in the grocery.
00:49Elias says returning to local staples can also help lower food cost.
00:54So I think going back to the basics is important.
00:58Your provision, your callaloo, those are things that even if the price goes up a little bit in the market,
01:04you can still take $200 to the market and get quite a bit of food for the week.
01:11She adds that buying food in bulk is another effective way to cut costs, especially for larger households.
01:17Buying in bulk, I would say if you are in a household with, you know, more than three people, three
01:25to four people,
01:26then definitely buying in bulk will save you money.
01:28If you are in a household on your own, like a single person household,
01:34buying in bulk does not necessarily save money except for the proteins.
01:39And the purchasing meats and the seafood wholesale and the freezing them can help families stretch their grocery budget further.
01:46So things like your proteins, your chicken, your fish, buying those wholesale where you can freeze would be better.
01:53The vegetables, most people prepare them fresh.
01:57Frozen vegetables are fine, but most people don't love them in terms of preparing them.
02:04They tend to be a little more soggy than the fresh.
02:06Another way to save money, she says, is by keeping meals simple and reducing variety throughout the week.
02:12So if you are someone who does not need a lot of variety, choosing to eat the same thing every
02:20day actually saves you money
02:21because you can actually decide, OK, this week I'm eating for lunch.
02:26I'm going to cook chicken and provision or sweet potato.
02:31And you buy more sweet potato.
02:34So you boil that out and that's it for the week.
02:38Planning meals ahead of time and reusing leftovers can also make a big difference.
02:43Two ways I like to use leftovers.
02:45One would be soups.
02:46So, for example, you have your pot of lentils that you're cooked on for Sunday lunch.
02:52And, you know, by Tuesday, you may not feel for lentils again.
02:55You can now repurpose those lentils into a soup.
02:59So, literally, you put the pot of lentils, add some extra water, cut up some extra veggies.
03:04You can use leftover chicken to add protein to that.
03:08And that is really a quick five-minute meal.
03:10As households continue to navigate rising expenses,
03:14making small, informed choices can go a long way in maintaining both health and budget.
03:19I am Michelle Akisto with tonight's Health Watch.
03:29I am Michelle Akisto with tonight's Health Watch.
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