Food prices keep rising. Here's how to eat healthy without spending more

If you've walked through a grocery store lately, you've probably asked yourself the same question many South Africans are asking:

"How am I supposed to eat healthy when I can barely afford food?"

A trolley that once lasted a month now barely makes it to payday. Meat has become a luxury for many households. Even basics like fruit and vegetables can feel out of reach.

Meanwhile, social media is full of advice about salmon, quinoa, protein powders and green smoothies recommendations that often feel completely disconnected from the reality of trying to feed a family on a tight budget.

For many South Africans, healthy eating has become something they aspire to rather than something they can afford. Rising food prices have left people wondering whether good nutrition is only for those with bigger budgets.

It's a frustration that dietitian Aziwe Booi, RD (SA), hears often.

"Many people believe healthy eating is expensive," she says. "But healthy eating doesn't have to mean buying expensive foods. It starts with planning and making the most of what is available and affordable."

According to Booi, one of the biggest misconceptions about nutrition is that it requires speciality products or costly wellness trends.

"We've complicated nutrition," she explains. "The focus should be on simple foods that provide nourishment and help families stretch their food budget."

Instead of chasing expensive health foods, Booi encourages consumers to look at affordable staples that have long been part of South African kitchens. Foods such as lentils, dried beans, sardines, oats and mabele remain among the most nutritious and cost-effective options available.

"Beans and lentils are excellent because they double or even triple in size when cooked," says Booi. "You get more than what you paid for while increasing fibre and protein in your meals."

Sardines are another underrated option. Packed with protein, omega-3 fatty acids and calcium, they offer significant nutritional value at a fraction of the cost of many other protein sources.

But Booi believes many households are losing money without even realising it.

One of the biggest mistakes people make is buying large quantities of fresh produce at once. In an effort to save money, many households shop for the entire month, only to throw away vegetables that spoil before they can be used.

"Buying fruits and vegetables weekly or every two weeks can actually reduce waste and save money," she explains.

She also encourages South Africans not to overlook canned foods. Tuna, sardines and canned beans are affordable, convenient and nutrient-rich options that can help families build balanced meals without overspending.

Three ways to stretch your grocery budget without sacrificing nutrition

• Add lentils or beans to meals to boost protein and fibre.
• Buy seasonal produce and support local vendors where possible.
• Reduce food waste by buying fresh produce weekly instead of monthly.

Perhaps Booi's most important message is that healthy eating doesn't require a complete overhaul of what's already on your plate. It's about making small improvements.

Add beans to stews. Mix lentils into rice. Include frozen vegetables with your meals. Choose brown pap or mabele when possible.

"Think about what you can add rather than what you need to remove," she says. For families, students and young professionals trying to survive on tight budgets, that advice may come as a relief.

In a time when every trip to the supermarket seems to cost more than the last, Booi believes South Africans need to stop thinking of healthy eating as an expensive lifestyle and start seeing it as a series of small, practical choices.

It might be adding beans to a stew, choosing mabele instead of a refined alternative, or buying vegetables before they spoil.

None of these changes requires a bigger salary. They simply require a different way of thinking about the food already on the table.

Because healthy eating is not about expensive ingredients or chasing the latest wellness trend. It's about making the most of what you have, nourishing your family and protecting your health, even when every rand counts.