Super Foods, Sensible Budget

Good health and nutrition go hand in hand, and fresh fruit and vegetables form the basis of a healthy diet. A varied diet is important, and we are fortunate in New Zealand to have access to a huge variety of fresh food. The problem can be that fresh foods can be expensive. When you are making your selection at the supermarket, farmers market, or local corner store, aim to get the most for your health and your dollar.

How to you get the best of both worlds? Is regular food enough, or do you need superfoods? Superfoods often come with a super price tag. So, before you fork out extra cash for the promise of extra nutrients, check.

The media and marketing companies are paid to sell you things and ideas, and they are always looking for an angle. Just because ‘studies’ have reported that a specific food contains large amounts of antioxidants or other nutrients, it doesn’t mean that you have to eat it slavishly to maintain your health. Statistics can be ‘spun’ in many ways, and an orange is just as good for you as a blueberry.

Go back to basics. Brightly coloured, unprocessed fruit and vegetables all have nutritional benefits, as do those which have been frozen or canned. Superfoods aren’t the only foods that contain essential nutrients. The same goes for macronutrients – if you eat a balanced diet that is full of variety, you can virtually guarantee that you’re eating enough essential nutrients, macro or otherwise.

Here are some ways to keep both your diet and your wallet healthy:

Choose to eat seasonally, which is more cost-effective.

Foods are seasonal, at certain times of year, it is easier to grow specific plants. In the off-seasons, while supermarkets still like to offer a consistent range of products, it is expensive to do so. If you are keeping a close eye on your budget, eat foods while they are in season. It means that at the change or each season, your body will benefit from the introduction of new foods.

Preserve fruits or vegetables when they are plentiful.

When lemon trees are groaning with fruit, juice them and freeze it in ice cube trays. Preserve stone fruit. Pickle vegetables, they all still contain good nutrients. Make use of your freezer.

If you are interested in superfoods, find out what form they come in – you may be able to enjoy their nutritional benefits in powdered, dried, or frozen form, as well as fresh, for a fraction of the price.

Plant your own ‘superfood’ garden

Once you have set up a vegetable garden, it will keep giving. Plant seasonal plants and enjoy their harvest – even ‘superfoods’ like kale are cheap and simple to grow.

Undercook rather than overcook

Certain cooking processes can rob food of its nutrients. Always try to leave some bit or crunch in your fruit and vegetables, and enjoy their natural flavours, rather than slathering them in sauces and dressings.