22/03/2026
South Africans are feeling it… the cost of living has gone up, and our food baskets are taking the hit 🍅📈
As a dietitian, I see how rising food prices can make healthy eating feel out of reach — but with a few smart tweaks, we can still nourish our families without breaking the bank.
Here are some practical (and realistic!) ways to stretch your food budget while boosting nutrition:
🥬 Bulk up with veggies
Add more cabbage and spinach to meals — they’re affordable, versatile, and packed with nutrients.
🥘 Think “stew-style” meals
Stews go a long way. Trim visible fat off meat before cooking and let vegetables, lentils, and potatoes do the heavy lifting. You’ll use less meat but still get a hearty, satisfying meal.
🍝 Upgrade your pasta meals
Using a cheaper pasta? No problem — just boost the quality of what goes on top.
A simple bolognese can include:
- Tomato & onion base
- Grated carrots
- Baby marrow
- Mushrooms
By adding these veggies, you can increase the fibre content of your sauce to roughly 6–8g per serving, helping to “rescue” lower-fibre pasta and keep you fuller for longer.
🥕 Stretch your protein
Use smaller portions of meat and bulk up with lentils, beans, or extra vegetables. Your wallet — and your gut — will thank you.
🌽 Buy seasonal produce
Seasonal fruits and veggies are almost always cheaper and fresher.
🥣 Bring back breakfast basics
Simple porridges like oats, Maltabella, and wheat-based cereals are affordable, filling, and a great way to start the day.
At the end of the day, it’s not about perfection — it’s about making small, practical changes that add up. Eating well on a budget is possible with a little creativity (and maybe a bigger pot of stew 😉).
