Healthy eating plate amidst tough economic times

Building a healthy and balanced plate can seem impossible especially now that the economy is not in favour of low and middle-income earners.

But, could this be the time to learn how to fix a healthy meal with the little income you get? 

A healthy plate should not consist of items that are inaccessible or too pricey to afford but rather healthy eating plan should promote food diversification, customization, availability, and affordability.

Eat a lot of fruits and vegetables at each meal

Even though food commodities' prices are rising daily, the majority of people, if not all of them, can still afford veggies.

This is the season to appreciate all those traditional vegetables in the market.

Aim for colour, variety, and diversification while keeping in mind that each colour signifies a different nutrient and antioxidant that is vital to your health. 

To develop and improve the immune system, we need to consume more fruits and vegetables.

Choose seasonal fruits over out-of-season fruits since they are more affordable and widely available.

By varying your fruit intake, you can make sure your body is getting the essential vitamins and minerals it needs.

Pick whole grain products

Why not frequent a nearby posho mill regularly rather than purchasing maize flour in pricey packets? White bread, white rice, and other refined grains have a stronger impact on blood sugar and insulin than whole meals like whole maize flour.

Many of us have learnt from our difficult financial circumstances that grains and legumes go well with veggies on a plate.

A plate piled high with red meat is not the definition of a healthy diet.

Make a list of more economical cereals and legumes to buy at the store.

When compared to other animal proteins, eggs are a significantly more affordable source of complete protein.

Have a family menu

Make an economical plan for yourself or your family based on how much you anticipate spending on your three main meals—breakfast, lunch, and dinner. If you haven't planned or bought it, you won't probably spend it.

Avoid sugary beverages throughout the day as they are a significant source of calories and typically have little to no nutritional benefit.

Save that money instead to buy fruits or other nutritious items.

Remain active

Being active is a key component of a healthy eating plan, but given the current economic climate, you cannot start setting aside money for medical expenses.

Exercise is a method of ensuring that our bodies are operating under homeostasis, which will help you protect yourself from the majority of ailments.

Without sufficient fluids, especially water, a healthy eating regimen is never complete.

Keep a water bottle on you at all times to remind yourself to drink enough.

Cucumbers and watermelon are two examples of foods high in water content that are beneficial for hydration.

The Healthy Eating Plate's primary message is to emphasize nutrition quality over quantity. F

or instance, the type of carbohydrates consumed in the diet matters more than their quantity.

Lucy Chege is a registered and licensed nutritionist based in Kenya, proficient in medical nutrition therapy. She is also the founder of Nutrition Therapy By Lucy.