Tips for healthy eating despite high food prices – healing practice

Nutrition: So keep eating healthy despite rising prices

A healthy diet helps to reduce the risk of many diseases and to stay in good shape. But with the current strength rising food prices It is not so easy to have a balanced diet. Professionals have advice summary, which can continue to help, despite expensive products eat healthy food to put on the table.

Rising costs for raw materials, energy and logistics are currently driving huge price increases in the food industry as well. The high costs of daily living present many people with housekeeping challenges. In a recent report, the Consumer Center Schleswig-Holstein (VZSH) gives advice on how to eat healthy despite expensive groceries.

A healthy diet prevents disease

A healthy lifestyle can promote general well-being and prevent the development of many diseases. In addition to sufficient physical activity, among other things, diet plays an important role.

In its 10 rules for a healthy diet, the German Nutrition Society (DGE) advises, among other things, to eat at least three servings of vegetables and two servings of fruit a day, to choose the whole grain variant of grain products, to use fats health benefits and enjoy the variety of foods.

But with the high prices, it’s not that easy for many people. According to the VZSH, less food waste offers great savings potential. If you plan your purchases and consumption well, you can minimize losses, save money and make optimal use of valuable food. The experts have even more advice.

Economical use of fats and oils

The Schleswig-Holstein Consumer Advice Center points out that the consumption of fats and oils can be reduced by making small changes when preparing food:

  • Use non-stick pans and add less oil.
  • Try lower fat preparation methods such as steaming or baking and frying or breading less.
  • Spread a thin layer of butter or margarine on the bread.
  • Compare when shopping and don’t store too much.

rethink the menu

At times like these, it makes sense to replace certain foods and try new things:

  • Millet or pearl barley are valuable substitutes for rice and are available locally.
  • Depending on the price range, carrots, turnips, and beets can be swapped for each other.
  • Tropical fruits in recipes can be replaced with local seasonal fruits.
  • It is advisable to drink tap water instead of purchased bottled water.

Valuable sources of protein

Since proteins can hardly be stored, a constant supply through food is necessary for the development and regeneration of body substance, according to the Austrian public health portal “”.

Proteins are building blocks of cells and various tissues (eg, skin, muscle, organs, and connective tissue). The body also needs it for the formation of hormones, the immune system and as a transport material.

Animal and plant foods provide protein and offer variety. The VZSH recommends:

  • Compare finished products and pay attention to the proportion of meat, fish and vegetable protein sources: is the product really worth its price?
  • Change the recipes and make them less expensive, for example use less meat and more seasonal vegetables.
  • Protein sources and types of meat vary by price range and preference.
  • Use inexpensive, protein-rich legumes like peas, lentils, and beans.

Minimize food waste

If you pay attention to the right quantity when shopping, you avoid wasting food. Advice from the Consumer Advice Center Schleswig-Holstein:

  • Make a meal plan for the week ahead.
  • Write a shopping list and consider alternatives.
  • Note the special offers in the brochures.
  • Buy foods that are nearing their expiration date and incorporate them into your meal planning, such as replacing ingredients in recipes. Supermarkets often offer such products at discounted prices.

“In Germany, around 82 kilograms of food per person end up in the trash every year, the value of the goods is around 234 euros. Given the evolution of inflation, the amount will continue to increase. There is still a lot of savings potential.”, explains Selvihan Benda, head of the food and nutrition department at VZSH. (ad)

Author and source information

This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.


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