Secrets of Healthy Eating on a Minimal Budget, Enjoy Deliciousness Without Breaking the Bank!

Kapanlagi.com - Clinical nutrition specialist, Ayu Diandra Sari, reminds us of the importance of consuming a balanced nutritious diet to maintain health. A balanced nutritious diet is a combination of foods that contain the nutrients our bodies need.

Let's take a look at the ideal portion recommendations for food, which we can see in the concept of the Balanced Nutrition Plate. On one plate during a meal, it should ideally consist of: - 35% staple foods (such as rice, potatoes, sweet potatoes, and cassava) - 35% vegetables - 15% side dishes - 15% fruits

By consuming nutritious food, we not only feel full but also get enough energy to stay focused and active. “Adequate nutrition can boost the immune system.

If we consume good and nutritious food, we will feel more enthusiastic, less stressed, and able to think and make decisions more quickly,” Diandra stated in a webinar leading up to Kartini Day 2025: Great Kartini, Strong Families, discussing the Role of Nutrition in Women's Lives with PNM.

However, financial constraints often become a reason for some people not to consume healthy food. But don’t worry!

Diandra shares some tips so that we can still enjoy healthy food even on a limited budget.

1. Some Tips

1.Choose Local and Seasonal Ingredients

“Prices are more affordable and the quality is fresher,” Diandra explains. For example, during their season, we can buy fruits like oranges, melons, watermelons, and dragon fruits. The same goes for vegetables; if they are abundant like tomatoes or eggplants, don’t hesitate to buy them!

With these simple steps, we can maintain our health without breaking the bank. Let’s start living healthily by choosing the right foods!

2.Shopping at Traditional Markets

At traditional markets, the prices of goods are much friendlier to the wallet compared to supermarkets, and you can also buy in small quantities according to your needs.

Before deciding to shop, don’t forget to note the prices from several sellers to get the best deals. If shopping at modern stores, take advantage of promotions or discounts to save even more.

In addition, buying raw or unprocessed food ingredients will be more economical compared to choosing instant or processed products, as Diandra pointed out.

3. Designing a Healthy Weekly Menu

Diandra invites us to design a healthy yet simple weekly menu, with three meals and one snack each day. "Prioritize carbohydrates, vegetables, and sources of animal or plant protein," she says.

She also emphasizes the importance of choosing versatile ingredients such as eggs, tofu, tempeh, water spinach, and carrots, which can be processed in various ways.

One example of a menu proposed by Diandra is rice with an omelet, spinach, scrambled tempeh, and carrot soup, which is definitely appetizing!

2. Examples of Quick and Healthy Menus

On this cheerful occasion, Diandra shares a practical recipe that is sure to win the hearts of mothers, namely Quick and Nutritious Stir-Fried Water Spinach with Tofu that is budget-friendly!

With simple ingredients like 1 bunch of water spinach, 1 block of tofu cut into cubes, and seasonings of garlic and shallots, you can serve this delicious dish in just a matter of minutes.

The method is easy: sauté the onions until fragrant, add the tofu and fry briefly, then add the water spinach and seasonings, cook for 3-5 minutes. "Not too hard, right?" Diandra enthusiastically asked the webinar participants.

"If someone says they don't have time because the kids might be late for school, actually, it's possible! It really is!" she added, providing motivation to continue cooking healthy even amidst busyness.

(kpl/rao)