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A prevalent misunderstanding I encounter in my role as a nutritionist is the belief that maintaining a healthy diet is prohibitively expensive. Let's dispel that notion because research and informed decision-making suggest otherwise. Juhi Agarwal, a doctor and clinical nutritionist from SelfcareBySuman, provides essential insights: Eating healthily does not require purchasing exotic berries, luxurious protein bars, or costly superfoods. In reality, some of the most nutrient-rich options are simple, locally sourced, and easy on the wallet. Items such as lentils, seasonal vegetables, milk, bananas, buttermilk, millets, and eggs are affordable and packed with protein, fiber, vitamins, and minerals. A study featured in The Lancet Global Health (2020) indicated that a nutritious diet can effectively incorporate local staples when combined thoughtfully.
Consider substituting quinoa with wheat, millets, or rice. Instead of Greek yogurt, opt for either homemade or commercially available curd. These alternatives can provide similar—if not superior—nutritional benefits at a lower price point. Additionally, healthy cooking oils don't have to be extravagant. While olive oil is superb for Mediterranean-style, low-temperature preparations, it isn’t well-suited for Indian cuisine, which often requires high-heat cooking methods. A more practical and cost-effective choice is cold-pressed peanut oil, which is abundant in heart-healthy fats and aligns well with our traditional cooking practices. Furthermore, preparing meals at home is generally less expensive and allows for better management of ingredients like oil, salt, and portion sizes. The Indian Council of Medical Research (ICMR) states that a well-rounded thali consisting of dal, roti or rice, sabzi, and curd can satisfy 70–80% of daily nutritional requirements, provided it is made with the appropriate amounts of oil and salt.
The greater financial burden typically arises from frequent dining out rather than the cost of healthier grocery items. Replace packaged snacks with options like roasted chana, makhana, fruit, kurmura, or homemade laddoos—you can save money and steer clear of unwanted preservatives. Ultimately, I maintain that nutrition should be about consistency rather than expense. Favor local ingredients, plan your meals ahead, and focus on whole food options. Good health is less about the amount spent and more about the wisdom of your dietary choices.
