Introduction: 

“Healthy food”- what often comes to our mind when we hear this term? For many, it’s the misconception that healthy eating is expensive, unaffordable, or simply impractical to maintain in our daily life. But let’s take a moment to delve deeper into this topic. 

Firstly, what exactly does “eating healthy” mean? It’s about nourishing our bodies with nutritious foods that support our daily activities and overall well-being, without relying on supplements or processed foods. Conversely, unhealthy foods are those packed with empty calories with little to no nutritional value. These foods include processed, packaged and sometimes homemade items. 

Understanding Our Habits: 

Now, let’s take a candid look at our own eating habits. How often do we truly prioritize healthy foods in our daily meals? It’s okay to admit that amidst our busy schedules, we often opt for convenience over nutrition. 

So, why do we gravitate towards unhealthy options?  

Monotony of our daily meals: 

Sometimes, our meals feel a bit boring, right? We eat the same daal and bhaat every day, but where’s the fun? Trying new spices and flavors to break our boredom and here we go for a plate of momo! 

Convenience over Cooking: 

Cooking can feel like a big job, especially when we’re tired. Snacks in packets like most frequently consumed chow-chow seem so easy to grab cutting off the extra labor but putting on extra calories. 

Irresistible cravings: 

We all love sweets, don’t we? It’s hard to say no to just one more bite but definitely yes to shifting our oath to curb sugar, succumbing to the procrastinator within.  

Expensive food: 

Eating healthy sounds good, but it seems like only rich people can do it, right? With the mentality of only oats and chia seeds as healthy options we often believe they are beyond our approach to maintain in our everyday life.  

Dispelling Myths: 

One common myth is that eating healthy is a privilege reserved for the wealthy. Even I used to think the same until I found this truth. We can all enjoy nutritious meals without breaking the bank. It’s all about understanding our options and making smart choices. 

The “Harek baar khaana chaar” Approach: 

In Nepal, we uphold the wisdom of “Harek baar, khana chaar” — an ethos that emphasizes incorporating the four essential food groups into every meal. These groups, including Cereals, roots, and tubers; Legumes, seeds, and nuts; Fruits and vegetables; and Dairy, meats, and eggs,¹ form the cornerstone of our culinary tradition. By embracing these principles, we can craft delightful and nourishing dishes using locally available ingredients. Take, for instance, the beloved fried rice, a versatile dish that transforms leftover rice from lunch into a savory masterpiece by incorporating an array of vegetables and protein-rich soya chunks. With a keen understanding of these food groups, we unlock endless possibilities to create wholesome and satisfying meals in no time. 

The Power of Local Foods: 

We can use anything that is locally available. According to numerous studies in the fields of nutrition and food science, locally available foods are often fresher and may contain higher levels of nutrients compared to foods that have traveled long distances. This freshness can lead to enhanced nutrient absorption in the body. Furthermore, locally sourced foods are often culturally suited to the populations consuming them, providing nutrients that are particularly beneficial for local health needs.²  

Affordable Alternatives: 

Take chia seeds, for example. While they’re known for their health benefits, they’re not the only option. Flaxseeds, sesame seeds, or pumpkin seeds also contain goodness of fiber, omega-3, iron and calcium providing similar nutritional value at a fraction of the cost. 

Simple and Delicious Recipes: 

Who says healthy food has to be bland or boring? With a bit of creativity, we can whip up mouthwatering dishes like egg rolls, paneer roti, or veggie fried rice in no time. The ready to heat or ready to eat food stuffs contain little to no whole food and are linked to about 21% of non-communicable diseases (NCDs).³ 

Protein on a Budget: 

Contrary to popular belief, you don’t need expensive protein powders to meet your protein needs. Milk, meats, eggs, legumes, and nuts are all affordable sources of protein that can keep you feeling satisfied and energized. 

Embracing Indigenous Foods: 

Let’s not forget the importance of promoting indigenous foods that are not only nutritious but also culturally relevant. By celebrating our culinary heritage, we can nourish both body and soul. For example, consuming our own classic and authentic Gundruk over south Korean dish Kimchi. Both of the foods are fermented, delicious and nutritious. However, enjoying our cuisine has upper hand in the absorption of its valuable nutrients. 

Conclusion: 

In conclusion, eating healthy on a budget is not only achievable but also essential for our overall well-being. By prioritizing locally sourced ingredients, exploring affordable alternatives, and embracing our cultural heritage, we can all enjoy delicious and nutritious meals without breaking the bank.  

So, let’s remember the mantra: “Harek baar, khana chaar” — and savor the goodness of wholesome, budget-friendly eating.  

– Pallavi Karn, SOCHAI Youth Volunteer

REFERENCE 

1. Government of Nepal, MoHP. National Nutrition Policy and Strategy 2004. Department of Health Services, Child Health Division; Kathmandu, Nepal; 2008 (Full text).  

2. Provenza, F. D. (2008). What does it mean to be locally adapted and who cares anyway?. Journal of Animal Science, 86(suppl_14), E271-E284 (Full Text ) 

3. Pagliai, G., Dinu, M., Madarena, M. P., Bonaccio, M., Iacoviello, L., & Sofi, F. (2021). Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. British Journal of Nutrition, 125(3), 308-318. (Full Text)