Tips for a budget friendly eating plan.

Plan your meals and buy only the groceries that you need for those specific meals. Buying in bulk saves a lot of money and you can freeze the perishables. Don’t always opt for the expensive name brands; generic products are exactly the same and are usually a lot cheaper. Dishes can be made in one pot to save time, money and make great leftovers – another notable money saver! Foods that are prudently priced, but still good in nutritional value are:

• Dried beans and peas – These foods don’t only last long, but they are also packed with protein. Try black beans, garbanzo, navy beans, pinto       beans, split peas, and lentils.
• Brown rice – This rice packs a lot of fibre and nutrients into a little bit of food. Pre-cook and keep it in your fridge for a quick supplementary meal.
• Eggs – Eggs can be used in salads, casseroles and soups. They are relatively cheap and very versatile.
• Potatoes – Baked potatoes are a good source of carbs and can be served with other vegetables for a filling meal in the afternoon or evening.
• Nuts – Cheaper than meat, but also a great source of protein. Try to buy unsalted/unroasted nuts in order to get the best nutritional value.
• Pasta – Whole grain pastas make interesting, tasty and nutritious meals. Pasta is also a good source of carbohydrates and fibre.
• Onions, celery, garlic, salt and pepper – Seasonings cost a lot of money and if you have these basics, your food will always be tasty.

Tip top exercise tips

When times are tough you don’t have to put your health or fitness on the backburner. Gym memberships and exercise equipment will leave a giant dent in your wallet; luckily, these tips will help you get the exercise that you need – on a budget.

• Buy multi-use equipment – Gadgets that work more than one part of your body is a good investment. Try an exercise ball or a step.
• Work out at home – Exercise videos, home chores, working in the garden, and friends or neighbours can help you burn calories without the price tag.
• Inexpensive equipment – Resistance bands, dumbbells, jump ropes and pedometers are cheaper ways of exercising regularly and efficiently.
• Play – Join your kids when they are kicking a ball around or playing tag. Dance with them or go on a bike ride, not only will you get in some exercise, you will also get the opportunity to spend some time with your children.

SIDE BAR:

SUPERfood of the month: Raisins

Raisins (dried grapes) have been around for thousands of years - they were produced in Egypt as early as 2 000 BC. They are cholesterol free, low in sodium, fat-free as well as a rich source of anti-oxidants and can also be used to enhance flavour.

Ready-to-eat raisins can be used in rice dishes, salads, cereals, puddings and baked dishes. They can also be added to seeds and oats clusters to make delicious muesli and added to muffins and cookies for a sweet treat. Raisins also freeze well, soften easily and are a great source of iron, especially for women during their menstrual cycle.

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