The Ways to Eat Healthy and Cheap in South Africa 

How can I  Eat Healthy on a Budget in South Africa?

• Ensure to avoid fast-food at all Cost 

Avoid using convenience foods as you pay for the convenience. Rather cook meals from scratch, cook in bulk and freeze meals to save both time and money.

• Planning is key

Plan your meals in advance and make a shopping list and stick to the list. By doing this you won’t buy unnecessary food items. Your wastage will also be less because you have planned meals using the items that you purchased.

• Buy  in bulk

Buy certain non-perishables in bulk, saving on packaging costs and reducing your trips to the supermarket. Basic food items that can be bought in bulk include pasta, rice, oatmeal, dried fruit, nuts, seeds, cereals, tinned foods and beans.

• Shop seasonally

Always shop for produce that is in season for the best prices. Food packages may state when a food is in season. Alternatively, there are charts available online you can refer to.

Less expensive fruits and vegetables to look out for are apples, bananas, oranges, naartjies, sweet melon, cabbage, carrots, pumpkin, butternut, tomato, onions and spinach. Purchasing them whole and not pre-cut is also less expensive.

• Meat-free meals

Plant-based proteins are much more affordable than meat, chicken or fish. Start with one dinner a week being meat-free and slowly increase from there. Delicious vegetarian meal ideas are Mexican bean bowls, chickpea mushroom stroganoff, bean burgers, lentil dhal, bean and butternut curry and more.

• Snack wisely

Snacks, such as granola bars, chips, chocolates, and sweets, can add up quickly and cost more than fresh food. Rather snack on fresh fruit, boiled eggs, veggie sticks, like carrot or cucumber, and homemade popcorn.

• Ensure to be water wise

Drinks can be the fastest and sneakiest way to increase grocery spend. Avoid drinking fruit juices, cold drinks, and energy drinks. Aim to drink water most of the time, as it’s Cheaper.

How can I eat on a budget in South Africa?

Buy unrefined whole grains as far as possible. Refining makes a product more expensive and strips the food of fibre, vitamins and minerals. Standard Low-GI brown bread is for example often cheaper than white bread, and generally much cheaper than special breads and rolls. Buy porridges that you can cook.

What do poor South Africans eat?

Poor rural South Africans have a largely starch-based diet – maize and bread – that lacks fruit and vegetables.

What is the main diet in South Africa?

Today, South Africans enjoy not only beef, but mutton, goat, chicken and other meats as a centerpiece of a meal. On weekends, many South African families have a braai, and the meal usually consists of pap en vleis, which is maize meal and grilled meat.

What do South Africans eat a lot of?

Another nutrition study by Knorr and Nielson found that 84% of the South African population eats meat. In fact, 90% of South Africans eat meat more than twice a week and have starchy foods six times a week. Overall, people eat bread with eggs, pap (maize porridge), and meat more than any other meal.