Even before COVID-19 hit, many people paid more attention to what they ate—not just to lose weight but to live healthier and feel better. The pandemic accelerated this trend. But does eating healthy require fancy organic vegetables or trendy "superfoods"? Not at all. Here's how:

1. Plan Before You Shop

Planning is your best friend. Before you hit the grocery store, take a few minutes to think about your meals for the week. What do you already have in your pantry? What do you actually need? Writing a quick list can help you avoid impulse buys and stick to the essentials.

When planning, aim for variety:

  • Pick two kinds of fruits.
  • Add two colorful vegetables.
  • Include two protein sources, like eggs, lentils, or chickpeas.
  • Stock up on affordable staples like rice, oats, or whole wheat bread.

And don't forget snacks! A pack of nuts, some fruit, or homemade yogurt can keep hunger at bay without costing much.

2. Buy in Bulk

Buying in bulk is a game-changer. Foods like lentils, rice, beans, and nuts are much cheaper when purchased this way. They last for months when stored properly and are incredibly versatile—you can whip up everything from dals and soups to stir-fries and salads.

3. Stock Up on Nuts and Seeds

If there's one thing to always have on hand, it's nuts and seeds. They're compact, nutritious, and perfect for on-the-go snacking.

Take almonds, for instance. They're packed with vitamin E, magnesium, fiber, and healthy fats. Just one ounce (about a small handful) gives you 13 grams of good fats and only one gram of saturated fat. Seeds like chia and flax are just as impressive. A tablespoon of chia seeds, for example, has 2 grams of protein, 4 grams of fiber, and a surprising amount of calcium.

The best part? A handful of nuts or a sprinkle of seeds can instantly make any dish healthier, whether it's a bowl of oatmeal, a salad, or a quick snack. They're small but mighty—and worth the investment.

4. Eat What's in Season

Seasonal produce is a win-win—it's fresher, tastier, and easier on your wallet. For example, mangoes, guavas, and papayas are summer steals in India, while winter brings affordable carrots, peas, and cabbages. Seasonal eating isn't just budget-friendly; it's also the easiest way to ensure your meals are packed with flavor and nutrition.

5. Go Organic—But Only If It Matters

Organic produce is great, but let's face it—it’s not always affordable. The good news? You don’t need to go fully organic to eat healthily. Focus on organic options for thin-skinned fruits and veggies, like apples or spinach, where pesticide residue tends to be higher. For thicker-skinned produce, like bananas or onions, regular versions work just fine.

And if organic isn’t in the budget, no worries—just wash your fruits and veggies thoroughly to reduce any residue.

6. Don’t Overlook Frozen and Canned Foods

Frozen vegetables and canned beans are lifesavers. They’re nutritious, affordable, and super convenient. They last much longer than fresh produce, making them perfect for busy weeks. Plus, they’re just as healthy, so you’re not missing out on any nutrients. A bag of frozen peas or a can of chickpeas can turn into a quick, hearty meal in no time.

7. Skip the Processed Foods

Processed foods may seem cheap, but they add up quickly—and they’re usually loaded with preservatives, sodium, and unhealthy fats. Instead, focus on whole foods like fresh produce, grains, and proteins. Simple meals like dal-chawal or veggie pulao are more filling, healthier, and budget-friendly.

8. Snack Smarter

Snacking doesn’t have to be expensive or unhealthy. Some affordable, healthy options include:

  • A handful of roasted almonds or peanuts
  • A banana or orange (no prep needed!)
  • A boiled egg
  • Yogurt with some fruit or a drizzle of honey
  • A rice cake with nut butter

These snacks are easy, satisfying, and far better for you than a bag of chips.

The Value of Healthy Eating

The idea that healthy eating is expensive gets thrown around a lot, but it’s not entirely true. It’s less about how much you spend and more about making thoughtful, smart choices. A few tweaks to how you shop and plan your meals can make healthy eating practical and budget-friendly.

Think about the value. Food fuels your body and impacts your energy levels, immune system, mental health, and long-term well-being.