There are little money leaks that can sink your monthly budget. Most of them are unnoticeable unless you track your spending. If you’re already budgeting but still end up overspending, then check out for these money leaks in your spending habits.
1. Transaction Fees
Late payment fees and other financial transaction fees can leak money out of your budget without you noticing it. These are small amounts that you don’t think will affect your budget that much. Once they accumulate, that’s when you realize they already ate a huge chunk out of your monthly budget. This applies to credit card fees, insurance fees, loan fees and online money transfer fees. Check your monthly statements so you can plan ahead.
TIP: Make it a habit to always check your transaction receipts for any hidden fees or charges. Also, pay your bills on time to avoid incurring late payment fees and other penalty charges.
2. Impulse Buys
Little purchases that you make several times a month won’t be little once added up. Especially if these items are just trendy for a time or they’re for one use only. That one cup of coffee a day can eat a big chunk of your budget. This is one of the little money leaks that can sink your budget. It can be avoided if you plan and list down what you’re actually going to buy in a supermarket, for example. The best way is to set aside a budget for it so you’re prepared for it. You can set aside money for fun that you can spend however you want.
TIP: Make a wish list of big and small items that you need and want to buy and set aside money for them. Don’t buy it if it’s not on your list and it’s not covered in your budget yet.
3. Discount Buys
Just like impulse buys, discount purchases are also a common cause of overspending. Sale items are often packaged attractively and the festive spirit of the “sale day” event makes it even more enticing. Making transactions online only makes things easier to splurge. Not all discounts are great buys though. If you’re buying an item only because it’s on sale or because you have a coupon, then you might be wasting your money.
TIP: Having a wish list and the budget to buy the item on that list is one way to avoid spending on discounted items that you don’t really need. If you get an item on your wish list at a discounted price, then consider it as savings.
4. Wasting Products
Sometimes we buy in bulk because of the huge discount. Then we find out that we’re not really fond of the product so we end up giving them away or disposing of them in the trash. Or they expire before we can use them so they end up in the trash. This is why a list of what you need to buy is important. It is also important to list down exactly how much you need so you maximize your use of the items. Subscriptions to services that you don’t actually use regularly is also a leak in your budget. So review your subscriptions and see which ones you don’t need or you can downgrade.
TIP: Preparation is key to ensure that you use up perishable goods before they expire. Meal prepping is one way to ensure that you don’t end up throwing away produce. It also allows you to control what you eat so you can choose to eat healthier meals.
Do sometimes feel that you are living beyond your means? These money leaks could be part of the problem. To ensure that you don’t fall victim to these little leaks that can sink your budget; become more aware of your spending habits. Learn how to discipline yourself so you can figure out how to spend your money wisely.
There’s a few more days left before the new year. Have you thought about how you can have a healthy, fresh start for the new year? We emphasize the importance of health because that is what allows us to take action towards our goals.
If you’re thinking about new year’s resolutions, here are some that you should consider.
1. Eat more healthy food
You may be tempted to binge out during the holidays so you should consider eating healthier in the new year. Make sure that you have lots of fruits and veggies in your daily meals. To ensure that you do, try to regularly do your groceries and cook meals at home too. Practice meal prepping so you always have healthy food around. Don’t rely too much on convenience foods and bring a lunch box instead. You can even try out doing your own bento box to make meal preparation more fun and creative.
2. Cut back on sugar
One way to instantly make an impact on your health is to cut back on sugary foods and beverages. Sugary food contributes to inflammation in the body which leads to many other health issues. You can go cold turkey but gradually minimizing your intake will most likely help you kick out this habit for good. Start by limiting the number of sweets you put on your plate. Maybe opt for half a cupcake or share a cake slice with a friend.
3. Drink more water
Since you will be reducing your intake of sugary beverages, you can just replace it with water. We know just plain water sounds boring so try out hot beverages like tea or lemon water. You can also put some cucumber, mint or lemon slices into your water to infuse it with the flavor of these herbs. Fruit slices are an option too. Aim to drink at least 8 glasses of water each day. This will definitely give you a healthy, fresh start for the new year.
4. Sweat and move more
Some of us may have stopped exercising due to the quarantine and also due to the cold weather. You can still move around your home instead of just sitting all day. Walk around or jog in place when you take breaks from working. Stretch your body even as you are seated. Take a walk outside to take in some sunshine and get some exercise. Dance to some music or incorporate some dance steps while you mop or sweep your floor. Just get your body moving!
5. Get better sleep
Your aim is to get better quality sleep, not necessarily more sleep. Different people of different ages require different sleep hours. Although the 8 hours of sleep is still the standard, some of us working adults might have found that we can do with just 6-7 hours of sleep. Others may require less or need 9 hours, especially if they are physically exhausted from their job. Make a ritual of sleeping so you can signal your body that it’s about to sleep and you can gradually fall asleep more easily. That would mean a healthy, fresh start to your mornings in the new year.
6. Be more grateful
One of the ways you can prep your mind and body for better sleep is to include a gratitude journal in your daily routine. Sit down and write 3 things that you are grateful for during the day. It doesn’t have to be an essay but do recall the positive feeling that you got as you write down each of what you are grateful for. Say a prayer of thanks for each blessing that came your way that day.
If you really love writing, then keep a diary. If you want to document your dreams, then have a dream journal. Love drawing or sketching? Keep a sketch pad and pen with you at all times. Is singing your passion? Sing to your plants, to your friends or join a group. Do you have a sport you really want to learn? Get lessons. Buy books to read more.
Try to do more of the things you love. You will not only have more fun in your life; you will also get to meet new people who share your interests. This is also a time for you to indulge your inner child. What did you love to do as a child that you haven’t been able to do as a grown-up? You can start with that.
8. Be present in the moment
Not too many people practice meditation but it is such a simple way to relax and quiet our mind. It also helps us stay in tune with our inner selves. If you are just starting, try doing it in the early hours of the morning when the world is still quiet. You can also do it as a way to relax when daily activities stress you out. Some people may find it hard to do at first. You can start by observing mindfulness during your meals or when folding your laundry, etc. The goal is to be focused and present in the moment and not be distracted with your own thoughts or other things around you.
9. Practice self-care
Show more love for yourself by practicing daily self-care. This requires you to schedule some “me time” during the day. This is when you can meditate as well. Your main goals is to spend more time with yourself. You can indulge in reading your favorite book, listening to music you love, giving yourself a manicure or pedicure or a DIY facial, etc.
This is also a time for you to talk to yourself; pat yourself on the back for your little victories and manage negative self-talk. Remember that your thoughts also influence your health. So it is helpful to talk to your self positively. This is the time to show love for your self. Practicing self-care ensures that you give adequate attention to your own personal needs so that you can be your best self when you are with other people.
10. Forgive more
Reconnecting with friends and family who you don’t really get along with or who you have had issues with in the past is difficult. But if you can learn to forgive yourself and these people in your heart without needing them to apologize in person; then you can let go of the bad experience you had with them. This means that you can face them with a more positive outlook and a lighter heart the next time you see each other. You can include forgiving them and yourself in your meditation. Try learning about Ho’oponopono, the Hawaiian forgiveness ritual to help you.
11. Listen to your intuition more
Have you ever had times in your life where you had a strong “gut feeling” that seems to warn you from doing something and it turns out to be right? This gut feeling is your intuition and it is your inner guidance system. When you spend more alone time, meditating, being mindful and practicing self-care, you can get more connected and in tune with your intuition. Think of it as your angels guiding you and sending you messages to keep you away from negative experiences and warning you of negative people. Try to feel for this “gut feeling” each time you are hesitant about something and trust what it tells you.
12. Be more authentic
Adulting is hard and we sometimes have to sacrifice a lot of who we are in the process. How many of us have had to let go of our childhood dreams in order to earn a living? Do you sometimes feel guilty for not saying what you really wanted to say because you didn’t want to hurt your friend’s feelings? Most of us have suppressed who we truly are in order to fulfill other people’s expectations of how we should be.
Start to honor your true self by accepting your self, flaws and all. Talk to your loved ones about what you truly want. Tell your friends what you truly think but reassure them that it is because you care that you are being honest with them. It may take some time for other people to understand you. You may lose some friends along the way but this is part of the journey. Those who accept you will stay and they are the ones who deserve your love and a place in your heart.
We hope you consider these resolutions to create a healthy, fresh start for the new year for yourself and your loved ones. Be kinder to yourself as you make these changes. In the meantime, do try your best to stay healthy this holiday season. Cheers to new beginnings!
Are you wondering how you can stay healthy this holiday season? It’s that time of year again when we are hunting for gifts and looking forward to receiving them. We are busy planning on what treats to cook up for the Christmas and New Year celebration. This is a time where we can indulge our cravings for our favorite foods; while bonding with our loved ones and close friends.
This is also the time of year when most people tend to throw out any diet plans. We cross our fingers and just promise ourselves to start over again in the new year. But indulging in the holidays doesn’t mean you should forget about your health. Here are some tips that you can follow to keep you healthy during the holidays. This way, you don’t need to work too hard on your health resolutions for the new year.
1. Keep moving
We know you won’t be able to say no to most party invites. This is a time to catch up with friends and family after all. You can still keep up your exercise routine beforehand or after. You can at least offset all the sitting that you have to do during long, family meals.
Is there cooking involved? Volunteer to do the shopping so you don’t have to spend the whole day just sitting. You will just end up being tempted to keep eating afterwards. You can also play some music and do some dancing to encourage other people to keep moving as well. This is one way to keep yourself, and your loved ones, healthy this holiday season.
2. Don’t shop when you’re hungry
This applies to your grocery shopping for the whole year. But this is even more critical during the holiday season. This is the time when all the good-looking and special food treats are out for display. Make sure to eat your meal or get a snack first before going to the grocery store. This prevents you from the temptation to buy more than what you need to.
A grocery list is always handy. With a list, you are not tempted to wander the isles looking for what you might need. This also means that you can keep to your healthy choices and stay on budget.
3. Pick healthy substitutes
Stick to your healthy choices to ensure that you eat delicious but still healthy food. Stock up on healthy alternativesand your favorite spices to make your cooking experience a fun one. This means less worries on digestive issues and weight issues in the coming new year.
Check out this guide on how to stretch your food budgetfor tips on healthier alternatives to some food items. Being mindful of what you put into your body helps ensure that you can stay healthy this holiday season.
4. Keep only healthy snacks
To be able to stick to your healthy routine, you need to be ready at all times. Be sure to keep only healthy snacks around the house so you won’t be tempted to indulge in unhealthy treats. For example, if you love snacking on chocolate; then keep chocolate around but be sure it is dark chocolate with a high cocoa percentage. 60% and above is considered healthier than the usual milk chocolate which also has added sugars.
Other snacks you can opt for are nuts and oatmeal bars. Carry these snacks on your purse or bag too. You will have a healthy snack ready to grab when hunger pangs come up.
5. Portion control
Have a light snack before going to a party. This ensures that you do not over eat. Plus, you can keep a good conversation going with your colleagues and friends instead.
If you can’t eat a light snack beforehand; then be sure to eat mindfully and watch what and how much you eat. In a buffet, take only as much as you think you can eat. Avoid the temptation of piling up food on your plate. Get a little of everything you like and take a taste of each. You can always go back for a second helping of whatever food treat you like. Make sure that you eat different foods from these major food groups to maximize their health benefits.
6. Eat slowly
The holiday season is a celebration of all the blessings we have received the whole year. It should be celebrated with an attitude of gratefulness. One way to show this attitude is to eat slowly and mindfully. Learn to appreciate the food you are eating; where it came from and how it came to be on your table.
Eating slowly also ensures that you are able to feel how full you already are so you do not overeat. Instead you can pay attention to the other people around your table as you enjoy your food.
7. Stay hydrated
The holiday season may mean cold weather but that shouldn’t be an excuse to forget keeping yourself hydrated. Drink hot tea or hot chocolate if you can’t stand cold water in cold weather. Keep a thermos with you so you always have a hot drink on hand. Keeping yourself hydrated is one of the most important things you can do to stay healthy this holiday season.
Another way to make sure you get your adequate intake of liquids is to have a soup with your meals. They can be warm and hearty like the comfort foods our mom cooked for us when we were younger.
8. Minimize the sugar
All the sweet treats will be out on the shelves and cooking in the kitchens this holiday season. Be sure to mind your portions and eat in moderation. Avoid over indulging in sugary treats as much as possible.
Sugar is the number one cause of weight gain. You don’t want to waste all the workout you did. Go for the veggie side dishes and eat fruits for dessert instead of the cupcakes. If you have to, find a friend to eat half of it.
9. Go easy on the booze
It is said, that beer can be a healthy drink if taken once in a while. Other beverages such as sodas and wine do have a lot of sugar content in them so don’t over indulge. Sip slowly and drink double the amount of water to your booze right after.
Minimizing on the booze not only means that you stay healthy. It also means you don’t suffer a hangover the morning after. You also avoid any of the unpleasant consequences you might get into when you let go of being sober.
10. Get enough sleep
The holiday season also means lots of party invites and a lot of sleepless nights. But it doesn’t have to result in fatigue on your part. Make sure to schedule your party nights so that you can still get some rest the next day.
Maybe only go to parties on a weekend. Pick the party where you will see most of your friends.
You don’t need to go to all the parties that each friend invites you to. After all, you won’t be an enjoyable companion if you’re struggling to stay awake throughout a party. Having good sleep ensures that you can stay consistent with your morning routine. Don’t forget these daily healthy habits too.
We hope these tips help to keep you healthy during the holidays and the coming new year. These should keep you sober enough to actually be up until midnight on Christmas and on New Year’s eve. Happy holidays!
Updated. First published on Pinoy Smart Living on 12.16.2018
You might not have a green thumb but there are 5 herbs that you can easily grow indoors. If you love gardening but live in an apartment, then growing these herbs indoors is a good way to indulge in your hobby. These herbs are easy to care for and you can use them in your cooking too. This is also one way to add more organic produce to your diet.
1. Lemongrass
This herb doesn’t even require soil. Buy a stalk at your local market with a large stem part and with the base of the plant still intact. Trim the top of the stalk and place the plant in a tall container with 2-3 inches of water. The stalk will produce roots and dozens of new shoots. It’s one of the easiest herbs to grow indoors. This herb is very fragrant when added to your dishes.
2. Chives
This herb does not require much light to grow just start with an already grown plant. Place the plant with the roots in a small pot filled halfway with potting soil. Cover the roots up to the crowns with more potting soil. Cut about one-third off of the top of the plant to encourage new growth. Chives are popularly used as garnish but also to add flavor to dishes.
3. Mint
Spearmint and peppermint grow like weeds so they can choke out other herbs if kept in the same container so get these herbs their own pots. For indoors, peppermint is a better option. This herb should be planted as seeds in a small pot full of potting soil. Place it in a spot where it gets at least a little bit of light each day. Mint is one of the herbs you can grow indoors to add a refreshing kick to your beverages or desserts.
4. Parsley
Parsley is grown from seeds which need to germinate and may take up to 2 weeks to grow. This herb is a slow grower so your initial clippings will not be much. It doesn’t require much light and maintenance once you get started. Be sure to ask instructions from the seller when you buy the seeds so you can plant it properly. This is a popular herb that adds a hearty aroma to any dish.
5. Basil
This herb is the most difficult to grow among the five but it is a very popular herb for cooking. There are different kinds of basil so ask your seller which one to get and how to grow it properly. As with parsley, you will enjoy caring for it and cooking with it after your initial planting efforts.
Some Tips for Caring for These Herbs
As with any hobby, some patience is needed to grow some of these herbs indoors. You will find that they are worth the time and effort. Be sure to keep in mind some tips to ensure your efforts don’t go to waste.
Plant herbs in separate containers so that they have room to grow and they don’t choke out each other.
Water them minimally. Wet the base where the stem and soil meet and not the leaves. Let the base dry before watering again.
Clip them regularly to promote more growth so use them in your cooking often.
Always use high quality organic potting soil. Ask your seller for recommendations.
We hope you get your gardening groove on with these herbs and maybe boost your cooking skills in the process. You might also want to check out these tips on maximizing your food budget.
Updated. First published on Pinoy Smart Living on 2019.04.01. Feature Image: Original Photo by Markus Spiske on Unsplash.
Because of the pandemic, people realized how important health is. Aside from exercise, getting enough sleep and drinking lots of water; an integral part of a healthy lifestyle is eating the right kinds of food. Good nutrition means that your body is getting the right amount of vitamins, minerals and other nutrients that the body needs. Then, there is another consideration – to go organic or not? True, going organic has numerous health benefits but it is also more expensive. So, is organic food really worth the expense?
Organic Products
Organic pertains to the way the food was grown. Each country sets standards and regulations on organic farming. Organic farming uses natural pesticides. Organic products refer to the food produced without the use of synthetic fertilisers, harmful pesticides or bioengineered genes (GMOs).
While the use of chemicals increase the yields produced, they are also harmful not just to the environment but to the body as well. Numerous studies have linked the use of these chemicals to allergies, birth defects, infertility, liver and kidney damage and cancer. By eating organic foods, you will have a stronger and healthier body because you are freeing yourself from harmful chemicals. It also more nutritious and tastes better.
Organic products are different from locally-produced or home grown products. Organic food follows certain standards while locally-produced simply means it is produced in your country, province, or area. It may or may not be organic.
In the same way, organic livestock production takes into consideration the animal welfare. Organic animals are free to roam. They are not just confined in a cage but rather they have access to the outdoors. They eat organic food. In addition, they are free from antibiotics and other growth hormones.
Is it Worth It?
If you have money to spare, yes, it is worth it. Health is wealth. So, invest in your health by buying organic produce. Organic is still the best choice. It is good for your body and the environment as well.
Tips for Those Who are On a Budget
However, for those who are on a budget, going all organic might be far-fetched. But, there are still some things that you can to to lessen your exposure on harmful chemicals on food. Here are some tips for those who are on a budget:
1. Familiarize Yourself on the Pesticide Levels on Food
Not all food have the same pesticide levels. Some have higher pesticides than others. Buy organic only on those that use more pesticide.
Almost all cities host small or weekend markets that sell organic produced. They are the best places to buy organic produce at discounted prices.
3. Buy in Season
Buying fruits and vegetables in season is not only good for you but for your wallet as well. This means the food is harvested at the correct time when the quality is up. You get the best tasting and the most nutritious food and it is cheap too because there are more supplies in the market.
4. Wash the Food Thoroughly Before Eating
Although washing will not completely eliminate the pesticides, it will succeed in reducing it. Some argued that it is better to peel off the skin. While peeling the skin may remove the chemicals, unfortunately, it will also remove the vitamins, minerals, fibres and antioxidants found on the peels. That is why is best to eat your fruits and vegetables unpeeled.
5. Plant your Own
The best way to make sure that you are eating organic produce is to plant your own. Turn your backyard into your own organic garden.
Updated version. First published in Pinoy Smart Living on 11.11.2018.
One of the simple joys of life is to be able to eat the food you love when you want them. However, with the prices of consumer goods, including food items, ever increasing; it has become harder and harder to eat delicious and healthy food at home. Instead, most of us have resorted to fast food fare which can be unhealthy for us physically but also budget-wise. So what are ways to stretch your food budget without depriving yourself of the foods you love to eat and making sure that you and your family are still eating healthy?
How do you survive grocery-shopping with a limited budget? Photo by leonie wise on Unsplash
Here are some tips that can help you stretch your food budget:
1. Plan Your Meals
The best and surest way to maximize your food budget is to plan what you are going to eat ahead of time. The easiest way to do this is to plan at least 2 main dishes and plan the rest of your side dishes and snacks around those dishes. Your 2 main dishes will serve as your menu’s theme for the week.
Here are other benefits of planning your meals ahead of time.
Choose a healthier recipe for a dish or dishes you love.
Include dishes that you and your whole family loves.
Add new dishes that you want to try out.
Include new ingredients that you are interested in.
Think up cheaper options for expensive ingredients.
Identify food items that your family loves so you can include them as your pantry staples.
Create a shopping list that follows your meal plans and budget.
The best benefit of having a meal plan is that you do not waste food. Sometimes you buy items that end up just sitting in your fridge or pantry because you don’t know what to do with them. With a meal plan, every ingredient you buy has a purpose and you will definitely use them.
Your meal plan is what you will be eating for the entire week, so make sure to have at least 2 options so you don’t tire of just eating the same dish every day. After shopping for your ingredients, start washing and chopping and store your food items in the fridge so you can easily take them out to cook.
2. Prepare Your Meals
To save even more money and time; you can also cook your meals ahead and portion them separately for each day of the week before you store them in the fridge. Then just take them out of the fridge and reheat when its time to eat. This is a great way to help make preparing baon easier each day since you don’t have to cook everything, each time. Some people prep their whole week’s meal and then prepare bento boxes daily for themselves and their kids to take to work and school using the precooked and prepared dishes.
Some people have taken meal preparation to the next level by preparing meal ingredients ahead of time and freezing them so they last for months at a time. Each night, they transfer the next day’s meals from the freezer to the fridge to thaw a bit so they can cook and/or reheat the next day.
You don’t have to go to this extreme though. You can start small by planning for each week. Once you have several dishes that you can shop for and prepare without even writing down the ingredients and measurements, then you can eventually plan your meals for a whole month.
Having soup in your menu is a great way to maximize your ingredients and enjoy a hearty meal. Photo by Jade Aucamp on Unsplash
3. Don’t Shop When You’re Hungry
A surefire way to reduce your spending is to eat at home before you go shopping. Studies show that shopping while hungry makes people buy more than what they need. They end up buying things they don’t really need because they were just attractive to them visually.
In the case of grocery shopping, this means that you will buy food that you won’t eat and you will waste more food instead. This would also bust a whole in your budget. So make sure you eat at home first, or you eat your lunch or dinner first before you go inside the grocery store.
Not only will you have more energy to shop but you will also avoid trying to rush through your shopping so you can get a meal afterwards. So shop when you have already eaten so that you also have the energy and patience to read labels and compare prices, if necessary.
The same rule applies when you’re planning to go on a night out. Bar drinks are usually expensive. So invite your friends over to your house instead for a pre-bar session. Ask them to bring a bottle of their favorite drink and sip away. This way, you avoid the cost of expensive bar beverages while still enjoying your favorites. You can even mix your own drinks and create new ones.
Just make sure that you and your friends don’t get too tipsy or you might not even get to go out. Or, you might find yourselves deciding not to go out and chatting the night away instead. That would really mean a big chunk of savings for all of you.
4. Stick to Your Shopping List
Most of us have the habit of just popping into a grocery store “just to see” what can interest us. This often leads to buying items mindlessly just because we found them cute or we suddenly are inspired to have a use for them in the future which we immediately forget as soon as we have paid for the item. And then we wonder where our budget got ruined.
After you have done your meal planning, then go shopping but remember to eat first. When you are armed with a list of what you need to buy you are less likely to buy indiscriminately. Of course, it does happen that we keep our shopping list in our side pocket and we forget to take it out as we browse the isles while shopping.
So even before you go inside the store, take out your shopping list and use it. That is to say, STICK TO YOUR SHOPPING LIST and you sure will be able to stretch your food budget.
5. Buy In-Store Brands
You might have noticed the in-store brands in the same shelf as your usual food items. We mostly just pass by them and reach out for our favorite brands instead.
If you’re on a tight budget it’s helpful to check out the in-store items as they are cheaper and more often than not, they contain the same ingredients as popular brands.
In-store brands also get their ingredients from the same suppliers as popular brands. They’re just packaged and branded for the store’s label. So be sure to check out in-store brands, the next time you spot them in the supermarket isle.
That said, there are some exceptions when it comes to your shopping list. That’s what we’ll explain next.
Tomatoes in season? Include spaghetti or pizza in your menu or make some fancy treats. Photo by Kasumi Loffler from Pexels
6. Eat and Buy in Season
When planning your meal, be sure to include food items that are in season. Remember your lesson on supply and demand: the greater the supply and the lower the demand, the lower the price tends to fall.
Vegetables and fruits in season tend to be in lower demand because people see them all around which makes them also lower in price. So make sure to know what fruits and vegetables are in season and use them as your main ingredients in your meal plans.
Buying produce in season helps you stick to your shopping list but it is also a reason to buy more of these items. Another reason to buy more of an item is if they are on sale, in which case, you can BUY IN BULK but make sure to observe these rules.
The item is in your shopping list.
If not in your shopping list, then substitute it for an item in your shopping list.
If not in your shopping list, make sure that you can store it well so that you can use it for your next meal plan.
The expiry date is not too soon (for canned and packaged goods) and you can use it up before the expiry date.
Buying in season and in bulk is one sure way to eat more and still stick to your budget.
Beans are a great addition to your soups and salads to maximize nutrition. Photo by Trần Toàn on Unsplash
7. Focus on Density
While you try to stretch your budget, make sure that you are still eating healthily. A great way to do this is to make sure that your meals include food items that can be used for a lot of different dishes but are also low-priced. This means you get the maximum amount of nutrition from these foods for a minimum cost.
These foods can be part of your pantry staples and may include the following:
Rice – incredibly filling and can be added to soups and stews
Dry beans – also filling and doubles in size when cooked, also a great source of protein
Eggs – can be used for different dishes and a good source of protein
Sweet potatoes – comes in different varieties and can be used alone or as a substitute for other items in many dishes
Peanut butter – a good source of protein and can be used to add flavor to different dishes including sauces and dips and even smoothies
You will find many more high-calorie but low-priced food items as you go along your food budgeting journey so make sure to read the labels as you browse the isles and ask around when you go to markets. It is also a good practice to buy from local fruits and vegetable vendors peddling their produce in your area. You not only help them generate income, you also get local produce at a better price than in the supermarket.
Sunday markets offer more fresh produce and more variety than groceries. Photo by Min An from Pexels
8. Shop at Sunday Markets
To further stretch your food budget, it is a good idea to shop directly from the source of the fruits and vegetables. You are lucky if you live near a farm as you can buy from the farmer directly but if you live in the city, the next best thing is to shop for your produce at the Sunday Market.
There are a lot of vendors in these markets so you have the option to look for those who can offer you the best price for the items you need. Here are some more benefits of shopping at Sunday markets.
Fresher products than in grocery stores.
More variety of produce than in grocery stores.
Learn about your produce from the vendors themselves.
Get to know your local farmers.
Get organic produce for a lower price than in grocery stores.
Become a suki of a vendor and enjoy discounts.
Another benefit is of course, you get some exercise as you lug your purchases around.
Got a favorite comfort food? Teach yourself how to make it. Photo by Creative Free Stock from Pexels
9. Get Cooking
We love sitting at a table to enjoy our “comfort food”, the food which is familiar to us since childhood and which we tend to crave every now and then. But most of us only enjoy these kinds of food when we go to a restaurant and when our mom cooks them for us. Well, why not get the recipe from your mom and learn how to cook them yourself?
Your mom would love to show you how it’s done and you get major points for bonding time with her. And when you’ve perfected her recipe, you can modify it to your own liking and learn more recipes from her too. Once you’ve started cooking on your own, you’ll gain more confidence and you can come up with recipes of your own.
Learning how to cook also means you spend less money eating outside. You can even take your favorite dishes as baon to work. That’s another way to stretch your food budget.
How to get started? There are tons of videos online to help you with knife skills, simple recipes for beginners and so on. Tune up your research skills and start learning.
Instead of using meat, learn to use spices to amp up flavor in your dishes. Photo by Mareefe from Pexels
10. Go Meat-less
Ever heard of “meatless Mondays”? The idea is to eat healthier by eating dishes with no meat during Mondays. Well, you can take this idea and run with it to stretch out your food budget.
Instead of just going meatless one day of the week, you can EAT MEAT ONLY ONE DAY OF THE WEEK.
We all know how much pricier meat products are compared to fruits and vegetables. So try to plan for dishes that require no meat in them and if they do, then use less meat and bulk up the dish with items that can substitute for meat. Here are some of them.
Tofu – the most popular of all, you can marinate it in any sauce and it soaks up the flavor. It also comes in different textures: tempeh, seitan, and TVP (textured vegetable protein). TVP is available and very affordable in your local palengke.
Mushrooms – they are filling and has that meaty “umami” flavor.
Jackfruit – if you like the texture of pulled pork, this is a good substitute; also good for lechon kawali.
Banana hearts – use this to make lumpiang shanghai, burgers, pulled pork and even lechon kawali.
Potatoes – soaks up sauces like tofu and can be fried and mashed.
Beans and legumes – cook them, add a bit of spice and shape into burgers or nuggets.
Cauliflower – ever heard of vegetarian buffalo wings?
Eggplant – can be mashed or fried into slices and soaks up sauces well.
The great thing about experimenting with substitutions is that you will be able to discover more and you get to try new ingredients while still ensuring that you eat healthy.
Those are our top tips for stretching your food budget while eating healthy. Start with a small tweak to your eating habits and you’ll start feeling better physically as well as financially.
