Swap imported foods for local ones and still get a nutrient-dense diet, writes Kasmiah Mustapha
GIVEN the popularity of the healthy food trend, it is no surprise that to most people, healthy eating means eating expensive food. In some people’s minds, the higher the price tag, the better the food is, health-wise.
Foods like acai berry, quinoa and blueberries are popular because they are said to be good for health. With the hype, their prices have also skyrocketed.
According to researchers at The Ohio State University’s Fisher College of Business, the common misconception that expensive food is healthier may influence consumers on a tight budget to avoid eating healthy.
It said the prices of food alone can impact health issues one should be concerned about.
Malaysians too, are of the opinion that healthy eating is expensive due to the perception that they need to consume imported foods. To them, imported foods have a high concentration of nutrients — phytochemicals and antioxidants — compared to local foods.
Pantai Hospital Kuala Lumpur dietitian Rachel Moey says when people think of healthy eating, most link it to the so-called “superfoods” such as blueberries, raspberries, quinoa and walnuts, which cost more than local food.
Another factor that influences their thinking is that the nutrient content of imported food is available online or is often highlighted in the media. In comparison, the nutrition information of local food is not as widespread and less comprehensive, she says.
“Because of this, many of us do not realise that local foods are actually high in nutrition and loaded with antioxidants and phytochemicals. Nutrients that are prominent in an imported food item can also be found in local foods. You just need to know what they are and find the right ones for your requirement of carbohydrate, protein and fat.”
She says undeniably, Western influences are strong because of marketing strategies. However, consumers need to know what the products are for and should not assume they are the healthier just because they sound exclusive and are expensive. For example, due to the prevalence of celiac disease in Western countries, there are gluten-free food items that cater for people with that condition.
Celiac disease is lifelong gluten-sensitive autoimmune disease of the small intestine.
“These foods are wrongly perceived as healthier choices. If a person does not have gluten sensitivity, is it a must to eat these food? No. In fact, a gluten-free diet can be unnecessarily restrictive.”
HEALTH MAINTENANCE
Moey says people do not need to eat only imported foods to follow a healthy, balanced diet. The most important thing is to include food from the main six groups — vegetables, fruits, grains, dairy, protein and oils — in the right quantity to obtain energy and nutrients for health.
“Follow the healthy plate portion by loading half your plate with vegetables, one-quarter with cereals and grains such as brown rice, and another quarter with lean protein such as fish, meat, poultry or tofu. Remember to top it up with a serving of fruit.”
For vegetables, instead of buying a conveniently packed salad, buy a mix of locally grown vegetables such as lettuce, cucumber, tomatoes, or make your own ulam with long beans, winged beans or petai (stinky beans). Select colourful vegetables such as dark spinach, carrot, brinjal, pak choy or broccoli as they have high antioxidants.
“For wholegrains, choose barley and brown rice which come at a much lower cost. Either swap white rice for brown rice or mix them together or mix barley into your white rice to increase fibre.”
“Snacking on walnuts or almonds can be expensive, so choose peanuts which also have high monounsaturated fat. Other healthier local fat sources are seeds — like pumpkin, sesame and sunflower.
“Get your vitamin C from guava and papaya instead of from berries or kiwi fruit. For your source of carotenoids, eat more papaya or watermelon instead of apricots or peaches.”
There is no one-to-one substitution for food as each comes with different nutrients, and the combinations vary. It is best to know the main nutrient in the selected food and the alternative choices of food to obtain that particular nutrient.
HEALTHY MEALS ON A BUDGET
HEALTHY eating does not have to cause a dent in your wallet. The following are cost-saving measures to ensure you get the best nutrients even when you are on a tight budget.
1. Plan your meals
Use one day each week to plan your meals for the upcoming week. Then, make a grocery list of what you need. Also, make sure to check the food and ingredients you already have. Only purchase what you’re going to use, so that you don’t end up throwing away a lot of what you buy.
2. Stick to your grocery list
Once you’ve planned your meals and made your grocery list, stick to it. It’s very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases.
3. Don’t shop when you’re hungry
If you go to the grocery store hungry, you are more likely to stray from your grocery list and buy something on impulse.
People who shop when hungry are more likely to spend more, especially on less healthy foods, such as high-fat and sugary snacks. Try to grab a piece of fruit, yogurt or other healthy snack before you go to the store.
4. Buy store brands
Some hypermarkets offer their own brands for nearly any product. These brands may be the same quality as other brands, just less expensive.
However, read the ingredients lists to make sure that you’re not getting a product of lower quality than you’re used to.
5. Replace meat with other proteins
Eating less meat may be a good way to save money. Try having one or two days per week where you use other protein sources, such as legumes, hemp seeds, eggs and canned fish.
These are all very inexpensive, nutritious and easy to prepare. Most of them also have a long shelf life and are therefore less likely to spoil quickly.
6. Buy frozen fruits and vegetables
Quick-frozen produce is usually just as nutritious. It is cheaper, available all year and is usually sold in large bags. Frozen produce is great to use when cooking, making smoothies, or as toppings for oatmeal or yogurt.
Furthermore, you gain the advantage of being able to take out only what you’re about to use. The rest will be kept safe from spoiling in the freezer.
7. Avoid pre-packed foods
Pre-cut and pre-washed vegetables, bagged salad mixes and processed foods typically cost more than foods you prepare yourself. Fruit and vegetables sometimes cost more pre-packed than loose. Also, pre-packed isn’t always the freshest and you may end up with more than you need.
8. Buy in bulk
Buying some foods in bulk quantities can save you a lot of money. Dry ingredients such as flour, sugar, rice, oatmeal, nuts and dry beans can be stored safely until needed.
They also keep for a long time, if you store them in airtight containers. These are all staple foods that are relatively inexpensive and can be used in a variety of healthy meals.
9. Buy in season
Fresh fruits and vegetables that are in season are often cheaper than during other parts of the year. Your local market is a great source of fresh, seasonal produce. Also, buy produce by the bag if you can. That is usually a lot cheaper than buying by the piece.
Source : Authoritynutrition.com, NHS UK, Live Science