Tips for Healthy Eating Despite High Food Prices: Healing Practice

Nutrition: keep eating healthy despite rising prices

A healthy diet helps reduce the risk of many diseases and helps keep you fit. But with the current strong rising food prices It is not so easy to have a balanced diet. professionals have some advice short, which can continue to help, despite expensive products to eat healthy food to bring to the table.

The rising costs of raw materials, energy and logistics are currently causing huge price increases in the food industry as well. The high costs of daily living present many with domestic challenges. In a recent report, the Consumer Center Schleswig-Holstein (VZSH) provides advice on how to eat healthily despite expensive food.

Eating healthy prevents diseases

A healthy lifestyle can promote general well-being and prevent the development of numerous diseases. In addition to sufficient exercise, among other things, diet plays an important role.

In its 10 rules for a healthy diet, the German Nutrition Society (DGE) advises, among other things, to eat at least three servings of vegetables and two servings of fruit a day, to choose the whole grain variant, to use fats that promote health and enjoy the variety of foods.

But with the high prices, this is not so easy for many people. According to the VZSH, less food waste offers great savings potential. By planning your purchases and consumption well, you can minimize waste, save money and make optimal use of valuable food. The experts have even more advice.

Economical use of fats and oils.

The Schleswig-Holstein Consumer Advisory Center points out that the consumption of fats and oils can be reduced by making small changes in food preparation:

  • Use nonstick pans and add less oil.
  • Try low-fat preparation methods, such as steaming or cooking and frying or breading less.
  • Spread a thin layer of butter or margarine on the bread.
  • Compare when you go shopping and don’t accumulate too much.

redesign the menu

In times like these, it makes sense to replace some foods and try new things:

  • Millet or pearl barley is a valuable substitute for rice and is available locally.
  • Depending on the price range, carrots, turnips and beets can be exchanged for each other.
  • Tropical fruits in recipes can be replaced with local seasonal fruits.
  • It is advisable to drink tap water instead of purchased bottled water.

Valuable sources of protein

Since proteins can hardly be stored, a constant intake through food is necessary for the development and regeneration of the body substance, according to the Austrian public health portal “”.

Proteins are building blocks for cells and various tissues (for example, skin, muscles, organs, and connective tissue). The body also needs them for the formation of hormones, the immune system and as transport material.

Both animal and plant foods provide protein and offer variety. The VZSH advises:

  • Compare the finished products and pay attention to the ratio of meat, fish and vegetable protein sources – is the product really worth the price?
  • Change the recipes and make them cheaper, for example, use less meat and more seasonal vegetables.
  • Protein sources and types of meat vary by price range and preferences.
  • Use inexpensive, high-protein legumes, such as peas, lentils, and beans.

Avoid food waste as much as possible

If you pay attention to the right amount when shopping, you avoid wasting food. Tips from the Schleswig-Holstein consumer advice center:

  • Make a meal plan for the next week.
  • Write a shopping list and consider alternatives.
  • Please note the special offers in the brochures.
  • Buy foods that are nearing their expiration date and incorporate them into your meal planning, for example by swapping ingredients in recipes. Supermarkets often offer these types of products at reduced prices.

“In Germany, around 82 kilograms of food per person ends up in the garbage every year, the value of the goods is around 234 euros. Given the development of inflation, the amount will continue to increase. There is still a lot of savings potential.”, explains Selvihan Benda, head of the VZSH Food and Nutrition department. (ad)

Author and source of information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.


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